How to do the Rocking Frog Stretch
Rocking Frog Stretch is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Quadriceps.
Rocking Frog Stretch demonstration · © GymiaFit
Rocking Frog Stretch at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Rocking Frog Stretch step by step
- 1Start by kneeling on the ground with your knees hip-width apart.
- 2Place your hands on the ground in front of you for support.
- 3Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.
- 4Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.
- 5Hold this position for a few seconds, feeling a stretch in your glutes.
- 6Slowly return to the starting position by bending your knees and lowering your hips back down.
- 7Repeat for the desired number of repetitions.
A free workout that uses it
Rocking Frog Stretch — questions
What muscles does the Rocking Frog Stretch work?
The Rocking Frog Stretch primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Rocking Frog Stretch?
None — the Rocking Frog Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Rocking Frog Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Rocking Frog Stretch?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Rocking Frog Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.