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Frog Pose Holds

Draftstretch75%beginner⬤ limited evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
quadruped kneeling with knees spread wide, feet turned outward, and weight supported on the hands or forearms
End
hips sunk down toward the floor between the wide knees into a deep sustained adductor stretch, spine long
Range of Motion
hip abduction to comfortable end range, held statically while gravity slowly widens the knees

How to Perform

Sustained adductor and inner hip stretch in a wide-knee quadruped position. Patient kneels with knees spread wide, feet turned outward, and sinks hips toward the floor. Provides a prolonged stretch to the adductor group and hip internal structures. Effective for improving hip abduction ROM and addressing adductor tightness.

Watch on YouTube↗

Opens a YouTube search for “Frog Pose Holds”

Starting position: quadruped

Coaching Cues

  1. 1

    Long spine, soft breath — adductors lengthen with time

    (verbal)
  2. 2

    Sink the hips toward the floor between the knees

    (verbal)
  3. 3

    Let gravity widen the knees a few millimeters per breath

    (verbal)
  4. 4

    Pelvis melts down like wax in the sun

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×60-90s holds, 2-3x/week

EMG Activation Data

Minimal muscle activation — this is a passive stretch. Adductor group is on stretch (not contracting). Low-level gluteal activation may occur to maintain position.

Muscles Involved (5)

Primary Movers

Adductor Group (Longus/Brevis/Magnus)— On stretch — target tissue for ROM improvement
Adductor Longus— Primary adductor being lengthened

Secondary Movers

Gracilis— Stretched along with adductor group
Pectineus— Stretched during wide-knee position

Stabilizers

Gluteus Medius— Low-level activation to maintain abducted position

Easier Variations ↓

1

Supine Butterfly Stretch

Lie on your back with soles of feet together and knees falling outward. Less intense adductor stretch.

2

Narrow Frog Pose

Don't spread knees as wide. Reduce stretch intensity while maintaining the position.

Harder Variations ↑

1

Frog Pose with Forward Rock

Gently rock hips forward and back while in frog position. Dynamically explores end-range.

2

Weighted Frog Pose

Place a sandbag or weight plate on the hips. Gravity-assisted deeper stretch.

Target Movements (2)

Hip AbductionHip Joint (Coxofemoral)
Hip External RotationHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Floor Transfers (Sit-to-Floor-to-Stand)

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Hip Mobilitymobility

Research Notes

Sustained stretching (60-90s) at end-range promotes tissue creep and lasting ROM improvements in the adductor group. Wide-knee quadruped position provides a stable, gravity-assisted stretch.

Evidence Sources (2)