Frog Rock
The Frog Rock is an intensified variation of the Frog Stretch. It is also a middle splits progression, targeting the groin and inner thigh muscles.
- Type Of Exercise: Mobility
- Muscles: Hips
- Difficulty: Beginner
- Equipment: Body Only
Frog Rock
![Frog Rock 1 Frog Rock Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/frogrock1.jpg)
![Frog Rock 2 Frog Rock End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/frogrock2.jpg)
![Frog Rock 3 Frog Rock](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/05/FrogRock.jpg)
- Begin kneeling on the floor with your hands down in front of you for support.
- Slide your knees straight out to the side, straddling your legs.
- Keep your knees bent to 90-degrees and straddle as wide as you can comfortably.
- Be sure you have a straight line from your right knee, through your hips, and over to your left knee.
- Remain supported by your hands and gently rock your hips forward, in front of your knees.
- Pause, return to the center, and then rock your hips backward, behind your knees.
- Be sure you rock the same distance forward and backward; do not rock two inches in front of your knees and only one inch behind.
- Repeat this rocking frog stretch for time.
![Frog Rock 4 Frog Stretch](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/ADDsSE10-3.jpg)
- Exercise: Frog Stretch
- Type of Exercise: Flexibility
- Muscles: Hips
- Difficulty: Beginner
- Equipment: Body Only
![Frog Rock 5 Butterfly](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/ADDsSE13-3.jpg)
- Exercise: Butterfly
- Type of Exercise: Flexibility
- Muscles: Hips
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block