Vertical Frog
The Vertical Frog stretches mainly the groin and inner thighs. It also requires medial glute activation for stabilization, as well as some hamstring mobility. It is a middle splits progression.
- Type Of Exercise: Flexibility
- Muscles: Hips
- Difficulty: Moderate
- Equipment: Body Only, Yoga Block
Vertical Frog
- Begin in a wide standing straddle and shift your weight to one side as you slowly squat down to this side, keeping your other leg straight.
- Once you reach your lowest position, aim to turn your supporting foot 90-degrees to the outside and slide to your extended foot until your supporting shin is vertical.
- If your hips are very open, you’ll be sitting low, on or close to the floor.
- If your hips are well above the floor, stack blocks under your hips so you can sit comfortably.
- Do your best to keep your heels in line with one another, supporting shin vertical, and extended leg straight.
- Hold this stretch for time and switch sides.
- Exercise: Standing Pancake
- Type of Exercise: Flexibility
- Muscles: Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Kneeling Piriformis
- Type of Exercise: Flexibility
- Muscles: Hips, Glutes
- Difficulty: Beginner
- Equipment: Body Only
