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Deep adductor opening

Frog rock

Medium3 minFloor space

Movement guide

Frog rock

DemandMedium
Equipment requiredFloor space
Muscle focusNot yet classified

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Existing guide · editorial review pending. Clinical review is pending.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

  • established practice

No variation is labeled clinically validated.

Knees wide on the floor, forearms down, rock the hips back toward the heels and return. The rocking keeps it a movement rather than a hang, which the tissue tolerates far better.

Make it easier or harder

Choose a version that fits your control and comfort.

Easier option

Adductor rock-back demonstrated on the 3D figureAdductor rock-backBeginner · No equipment

Suggested next step, beginner grade.

This move

Frog rock demonstrated on the 3D figure3D demoFrog rockIntermediate · No equipment

Intermediate grade.

Harder option

Active pancake lift-off demonstrated on the 3D figure3D demoActive pancake lift-offAdvanced · No equipment

Suggested next step, advanced grade.

The dose

12 slow rocks, breathe into the floor

How to do it

  1. 01Kneel on something soft with knees wide, shins parallel, feet in line with knees.
  2. 02Come down to the forearms, spine long rather than sagging.
  3. 03Exhale and rock the hips back toward the heels until the inner thighs speak up.
  4. 04Inhale forward to the start; twelve slow rocks, staying under the intensity where you brace.

Mistakes that waste your reps

  • Going knees-widest on day one; width grows across weeks, not reps.
  • Letting the low back round hard as you rock back.
  • Holding the breath and gripping, which teaches the adductors nothing but fear.

Narrow the knees and reduce the rocking range.

Pause three breaths at the back of the rock before returning.

Where this comes from

evidence · emergingestablished practice

Discomfort that eases as you move is normal; pain that sharpens is a stop sign. If this area is injured or persistently painful, a clinician outranks this page.

Written by Kyle Jenkin · updated August 31, 2026 · how we grade evidence

Pairs well with

Adductor length + strength

Cossack squat

Wide stance, shift all the way over one leg while the other stays long. Half stretch, half single-leg squat, it builds strength through the inner line's full length instead of just pulling on it.

→ 6 slow shifts per side, hold the last one

Medium4 minevidence · emergingSide lunge studies · Escamilla 2022, Riemann 2013, Delmore 2014

Adductors + back line

Pancake good morning

Seated straddle, chest tall, hinge forward from the hips with a long spine and return. Borrowed from the ATG playbook: loading the fold, not just falling into it, is what makes the range stick.

→ 8 slow hinges, no rounding

Medium3 minevidence · emergingATG · Ben Patrick

What it works

Muscles

Works the groin, hips and thighs. Individual muscles are not yet classified.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

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Guides that use it

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Similar moves

Half frog pose (Ardha Bhekasana) demonstrated on the 3D figure3D demoHalf frog pose (Ardha Bhekasana)Intermediate · No equipmentFrog hops demonstrated on the 3D figure3D demoFrog hopsIntermediate · No equipment

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Questions people ask

What muscles does the Frog rock work?

It works the groin, hips and thighs.

What equipment do I need for the Frog rock?

No equipment: your body weight and a little floor space.

Is the Frog rock good for beginners?

It is graded intermediate. If it is too hard right now, start with the Adductor rock-back.

What is an easier alternative to the Frog rock?

Try the Adductor rock-back. It is the suggested step down from this move.

How do I make the Frog rock harder?

Progress to the Active pancake lift-off. Follow that guide’s technique and any stated timing.

One move is a start. A thread is better.

Find your thread →All groin moves

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