Target Muscle

    Glutes

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Stretching

    LegsBody Weight

    Rocking Frog Stretch

    The rocking frog stretch is a bodyweight exercise that targets the glutes and also stretches the hamstrings and quadriceps. It involves kneeling, leaning forward, and rocking the hips back to stretch the lower body muscles.

    Also Works

    HamstringsQuadriceps

    How to Perform

    1. 1

      Start by kneeling on the ground with your knees hip-width apart.

    2. 2

      Place your hands on the ground in front of you for support.

    3. 3

      Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.

    4. 4

      Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.

    5. 5

      Hold this position for a few seconds, feeling a stretch in your glutes.

    6. 6

      Slowly return to the starting position by bending your knees and lowering your hips back down.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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