Legs · Bodyweight
Rocking Half Frog Stretch
How to do the rocking half 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
- Extension
- Mechanic
- Isolation
How to do it
Start on all fours and slide one knee out to the side with the inner thigh and shin flat on the floor, keeping the other leg tucked under your hip. Slowly rock your hips back toward your heel until you feel a stretch in the inner thigh, then rock forward and repeat.
- 1A deep stretch through the inner thigh and groin of the extended leg
- 2Your spine staying long and neutral as you rock back
- 3A gentle build in the stretch with each rock, never forced
Common mistakes
- Forcing the hips back further than your range allows
- Rounding or arching your lower back
- Bouncing aggressively; keep the rocking smooth
Muscles worked
The rocking half frog stretch mainly works the adductors.
- AdductorsPrimary
- Upper AbsMinor
- GlutesMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the rocking half 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.