Legs · Bodyweight
Frog Stretch
How to do the frog stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Kneel on all fours, spread knees wide, and sink hips back toward heels while keeping spine neutral.
- 1Feel a deep stretch in your inner thighs and groin as you sink your hips back
- 2Keep your knees wide and ankles in line with your knees
- 3Breathe deeply and relax into the stretch
Common mistakes
- Avoid forcing your hips down; ease into your range
- Don't arch your lower back; keep your spine neutral
- Avoid bouncing; hold the position steadily
Muscles worked
The frog stretch works the adductors.
- AdductorsSupport
- Upper AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the frog stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed April 2026.