Frog Rocks
Starting Position:
• Start on all fours.
• Widen your knees as far apart as comfortable.
• Turn your feet out so the inside edges of your feet and ankles are on the floor.
• Keep hips and knees in one line (no dumping backward).
• Spine neutral, chest long.
Execution:
Brace your core lightly.
Slowly rock your hips back toward your heels.
Then glide forward again to the start.
Stay in a pain-free stretch range the whole time.
Keep tension in your hips and thighs — don’t collapse.
Key Cues:
• Knees push gently outward.
• Don’t let your low back round.
• Move slow and controlled.
• Hips stay low and wide.
Breathing:
• Inhale at the front.
• Exhale as you rock back into the stretch.
Tempo & Volume:
• 8–15 slow rocks per set.
• 2–3 sets.
Regression (easier):
• Reduce knee width.
• Rock only halfway back.
• Place a pillow under hips or chest.
Progression (harder):
• Widen knees further.
• Add pauses at the back.
• Use light PNF: gently push knees into the floor for 5 seconds, then relax deeper.
Why it helps your pancake:
Frog Rocks directly open the inner thighs and hip joint in the same plane as a straddle. More adductor length + hip ER = easier forward pelvic tilt in pancake.
Frog Rocks + PNF
Purpose:
Actively opens the adductors and deep hip capsule for straddle & pancake depth.
How to Add PNF:
At the back of your Frog Rock:
Rock back into your deepest comfortable frog position.
Gently press your knees down and inward into the floor (as if trying to close them).
Hold that contraction at 30–40% effort for 6–10 seconds.
Relax completely.
Let your hips sink a little deeper.
Hold the new depth for 15–20 seconds before rocking forward again.
Volume:
• 3–5 PNF reps per set
• 2 sets