Frog Stretch: A Floor Stretch for Hips and Inner Thighs
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | Frog Pose |
| Works | Hips, Glutes, Inner Thighs |
| Type | Stretch |
| Position | Floor |
| Hold | 20 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Once or twice a day. |
| Equipment | Floor mat |
| Office visibility | Low |
The frog stretch is a deep stretch performed on the floor. It involves widening your knees while on your hands and knees to open the hips.
People who sit for long periods often find this stretch helpful for addressing tightness in the hips and inner thighs.
What the frog stretch works
The frog stretch primarily targets the muscles of your inner thighs. It also works to open up your hips. You may feel a stretch in your glutes as well.
How to do it
Starting position: Start on your hands and knees on a comfortable surface, like a floor mat.
- Place your hands directly under your shoulders and your knees directly under your hips.
- Slowly widen your knees out to the sides, keeping them bent at a 90-degree angle.
- Flex your feet so the insides of your feet are flat on the floor.
- Lower your hips back and down towards your heels.
- You can rest on your hands or lower down to your forearms for a deeper stretch.
- Hold the position, breathing gently.
What you should feel
You should feel a gentle to moderate stretch in your hips and inner thighs. The sensation should be a comfortable pull, not a sharp pain. If you experience sharp, shooting, or radiating pain, stop the stretch immediately.
Common mistakes
- Arching your lower back too much.
- Pushing the stretch too far, too fast.
- Letting your ankles roll inward.
Make it easier or harder
- Easier: Don’t spread your knees as wide.
- Easier: Place a folded blanket or towel under your knees for extra padding.
- Easier: For a seated office version, sit on the edge of your chair with feet wide. Lean forward with a straight back until you feel a gentle stretch in your inner thighs.
- Harder: Slowly move your knees wider apart.
- Harder: Gently rock your hips forward and backward.
Fitting it into a desk day
Because this is a floor stretch, it is best done in a private space like an office with a closed door or a company wellness room. A seated version is also available, which can be done discreetly at your desk between tasks.
Quick questions
How long should I hold the frog stretch?
Hold the stretch for 20 to 30 seconds. Aim to complete two or three repetitions once or twice a day.
What if the stretch is uncomfortable on my knees?
You can place a folded blanket or towel under your knees for extra padding. Do not push into any sharp pain.
Is there a way to do the frog stretch at my desk?
Yes, for a seated version, sit on the edge of your chair with your feet wide. Lean forward with a straight back until you feel a gentle stretch in your inner thighs.
When to see a doctor or physio
Pay attention to your body’s signals while performing this stretch. If you experience persistent pain, numbness, or tingling, it is best to stop and consult a doctor or physical therapist.
- Sharp, shooting, or radiating pain in your hips, knees, or back.
- Any numbness or tingling.
Skip it or ask first if:
- You have a recent hip, knee, or ankle injury.
- You have had recent surgery on your hips or knees.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.