What muscles does Frog Pose work?

Frog Pose primarily targets the Posterior thighs.

What equipment do I need for Frog Pose?

Frog Pose is a bodyweight exercise. No additional equipment is required, though you may add resistance for progression.

How do I perform Frog Pose correctly?

Frog Pose is performed in 8 steps. Start by: Begin on all fours on a yoga mat, with hands under shoulders and knees under hips. See the full step-by-step instructions above for complete form guidance.

What type of exercise is Frog Pose?

Frog Pose is a stretch exercise. It primarily works the Posterior thighs.

Frog Pose

BWBodyweightStretch

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Frog Pose is a deep bodyweight stretch that involves kneeling on the floor with knees wide apart, shins parallel to the hips, and lowering the torso forward between the legs to open the inner thighs and hips. Its primary purpose is to enhance flexibility in the posterior thighs (hamstrings), adductors, and hip rotators, improving mobility for activities like squatting or yoga. Ideal for athletes, yogis, or anyone with tight hips or hamstrings seeking better lower-body range of motion without equipment.

How to Perform Frog Pose

1Begin on all fours on a yoga mat, with hands under shoulders and knees under hips.
2Widen your knees as far as comfortable, keeping feet flexed and toes pointing outward.
3Slowly slide your shins and feet outward until your thighs open externally, lowering your torso toward the floor.
4Walk your hands forward as needed, extending arms out in front while keeping hips centered.
5Lower your forehead or chest to the mat, relaxing your inner thighs and posterior chain.
6Inhale deeply to settle into the pose, then exhale slowly to deepen the stretch without forcing it.
7Hold for 30-60 seconds, breathing steadily through the nose.
8Key form tips: Keep knees tracking over feet to protect joints; avoid forcing hips down—let gravity do the work. Common mistakes: Arching the lower back or rounding shoulders excessively.