Deep adductor opening

Frog rock

Medium3 minFloor space

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.

The dose

12 slow rocks, breathe into the floor

How to do it

01Kneel on something soft with knees wide, shins parallel, feet in line with knees.
02Come down to the forearms, spine long rather than sagging.
03Exhale and rock the hips back toward the heels until the inner thighs speak up.
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.

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 · emergingestablished practice

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

One move is a start. A thread is better.

Find your thread →All groin moves

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