glutesbody weight
rocking frog stretch
rocking frog stretch is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by kneeling on the ground with your knees hip-width apart.
Step 2. Place your hands on the ground in front of you for support.
Step 3. Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.
Step 4. Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.
Step 5. Hold this position for a few seconds, feeling a stretch in your glutes.
Step 6. Slowly return to the starting position by bending your knees and lowering your hips back down.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadriceps
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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