Half Frog Stretch

Muscles worked

Setup

1. Start on all fours in a tabletop position with your hands under your shoulders and knees under your hips.
2. Extend one leg straight out to the side, keeping your foot flat on the floor and in line with your resting knee.
3. Ensure the bent knee remains at a 90-degree angle with the inner side of the knee and ankle contacting the floor.
4. Keep your spine neutral and your gaze directed slightly ahead of your hands.

How to do it

1. Inhale to prepare, then exhale as you slowly sink your hips back toward the heel of your bent leg.
2. Hold the deep stretch for the prescribed time, maintaining a slow and controlled breathing rhythm.
3. Inhale as you gently rock your weight forward to return to the starting tabletop position.
4. Complete all repetitions on one side before switching to the opposite leg.

Form checklist

• Keep the extended leg completely straight and the foot grounded.
• Maintain a flat, neutral spine without rounding or arching the lower back.
• Keep your hips square to the ground throughout the movement.
• Avoid letting the bent knee slide outward; keep it anchored under the hip.

Pro tips

• To maximize adductor engagement, imagine pulling your straight leg toward your midline while it stays fixed on the floor.
• Focus on 'tucking' your tailbone slightly to increase the stretch in the hip capsule and protect the erector spinae.
• Breathe deeply into the pelvic floor to encourage the nervous system to relax into the range of motion.

Make it harder

• Drop down onto your forearms to lower your center of gravity and deepen the hip opening.
• Slowly rotate the toes of the extended leg toward the ceiling to shift the stretch more into the hamstrings.

Frequently asked

What muscles does the half frog stretch work?

The half frog stretch primarily targets the adductors, erector spinae, glutes, and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the half frog stretch?

The half frog stretch requires no equipment — just your body weight.

Is the half frog stretch good for beginners?

Yes. The half frog stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Pigeon Hip StretchBeginner · adductors, erector spinae, glutes, hamstrings, hip flexors, and quadriceps
• Bodyweight Reverse Lunge With Overhead ReachIntermediate · glutes, hamstrings, and quadriceps
• Butterfly Yoga PoseIntermediate · adductors, biceps, glutes, and quadriceps
• Deep Frog SquatBeginner · glutes, hamstrings, and quadriceps