Half Frog Cobra Stretch

Lift into an upward frog to stretch your hips and chest while energizing your spine.

Intermediate Floor Static stretching
Half Frog Cobra Stretch
Difficulty
Intermediate
Position
Floor
Type
Static stretching
Sides
Both sides
Hold time
45–60 s per set in our routines
Targets PsoasSpineChestAbdomen

How to do the Half Frog Cobra Stretch

  1. Lie on your stomach with legs extended and hands under shoulders.
  2. Slide one knee out to the side up toward your hip.
  3. Press your palms into the floor, straighten your arms, and lift your upper body.
  4. Lift your chest, relax your shoulders, and gaze slightly upward.

Tips

Adjustments

All exercises

Stretching Workout App

Practice the Half Frog Cobra Stretch with voice guided audio in the Stretching Workout app.

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Routines with the Half Frog Cobra Stretch

The Half Frog Cobra Stretch appears in 3 free guided routines. Each one runs with a timer, photos and voice cues — no account needed.

Standing Frog Gate Opener Seated Straddle

Hip Opening Straddle Focus

Wide-leg stretches that open your hips laterally. Straddle, wide-leg bends, and frog variations that build side-split flexibility.

5 min 45 sec Beginner
Upward Dog Kneeling Psoas Hip Circles

Pelvic Floor Complete Immersion

A comprehensive pelvic-floor immersion combining dynamic warm-ups, strength drills, and restorative finishes.

25 min 15 sec Beginner
Upward Salute Side Lunge Knees-to-Chest

Pelvic Floor Strength Sequence

Supportive pelvic-floor routine weaving hip mobility, gentle strength, and restorative breathwork.

20 min Beginner

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