Rocking adductor stretch on all fours
The Rocking Frog Stretch opens the hips and improves glute mobility using only your body weight.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Start on the floor in a quadruped position and lower onto your forearms.
- 02
Keep one knee and shin under your torso on the floor, and move the other leg out to the side with the knee bent.
- 03
Keep your hips low and your upper body supported on your forearms, almost parallel to the floor.
- 04
Rock your hips and torso gently forward and backward until you feel a stretch in the inner thigh of the leg opened to the side.
- 05
Perform 8–12 controlled rocks, then switch sides.
How to get started at the gym
§ 03 · SisuLiftRocking adductor stretch on all fours is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep the movement small and controlled. Feel the stretch in the inner thigh without twisting the hips or forcing the position.
The Rocking Frog Stretch opens the hips and improves glute mobility using only your body weight.
More exercises: Adductors
§ 05 · Same muscles
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