Glutes · Body weight · Beginner
How to do Rocking Frog Stretch
The rocking frog stretch is a bodyweight exercise that targets the glutes and also stretches the hamstrings and quadriceps. It involves kneeling, leaning forward, and rocking the hips back to stretch the lower body muscles.
- Primary muscle
- Glutes
- Also works
- Hamstrings and Quadriceps
- Equipment
- Body weight
- Level
- Beginner
- Category
- Legs
How to do Rocking Frog Stretch, step by step
- Start by kneeling on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you for support.
- Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.
- Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.
- Hold this position for a few seconds, feeling a stretch in your glutes.
- Slowly return to the starting position by bending your knees and lowering your hips back down.
- Repeat for the desired number of repetitions.
Muscles worked
Rocking Frog Stretch works your glutes as the main mover, with help from your hamstrings and quadriceps.
Track Rocking Frog Stretch in SPLYT
Rocking Frog Stretch is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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