Legs · Bodyweight
Rocking Frog Stretch
How to do the rocking 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
- time
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Kneel on all fours with your knees spread wide and ankles in line with your knees. Rock your hips back toward your heels until you feel a stretch in your inner thighs, then rock forward and repeat in a slow rhythm.
- 1Feel the stretch build in your inner thighs and groin as you rock back
- 2Keep your knees wide and your spine long throughout
- 3Move slowly and let each rock back deepen the stretch a little
Common mistakes
- Avoid forcing your hips back past a comfortable range
- Don't arch or round your lower back as you rock
- Don't bounce; keep the rocking smooth and controlled
Muscles worked
The rocking frog stretch mainly works the adductors.
- AdductorsPrimary
- Upper AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the rocking 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 June 2026.