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Frog Rock-Backs 7s · no sound

Frog Rock-Backs

A wide-kneeling hip stretch that rocks the pelvis back between the knees while the hands stay planted.

Primary muscle
Adductors
Equipment
Bodyweight
Difficulty
Beginner
Movement
Mobility, Stretch
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How to do it

  1. Kneel on the floor and spread the knees to a comfortable width.
  2. Place both hands on the floor ahead of the shoulders.
  3. Keep the knees, inner lower legs and feet supported on the floor.
  4. Maintain a comfortable back position as you move the hips gently backward.
  5. Pause within an easy inner-thigh stretch without forcing the range.
  6. Bring the hips forward to the starting position and repeat slowly.

Common mistakes

  • Drawing the knees together during the backward rock.
  • Forcing the hips past a comfortable stretch.
  • Rounding the back to manufacture more range.
  • Bouncing instead of moving slowly between positions.

Muscles worked

Primary
Adductors

Similar exercises

Adductor / Groin Stretch Beginner Adductor / Groin Stretch Adductors Bodyweight Cossack Squat Intermediate Cossack Squat Adductors Bodyweight Hip Circles Beginner Hip Circles Adductors Bodyweight Copenhagen Plank Advanced Copenhagen Plank Adductors Bodyweight Dumbbell Cossack Squat Intermediate Dumbbell Cossack Squat Adductors Dumbbell

Good to know

What muscles does the Frog Rock-Backs work?
Mainly the adductors.
What equipment do you need for the Frog Rock-Backs?
None. It is a bodyweight exercise.
Is the Frog Rock-Backs good for beginners?
GymVim rates it beginner.

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