Glutes exercise · body weight
Rocking Frog Stretch
The rocking frog stretch is a bodyweight exercise that targets the glutes, with the hamstrings and quadriceps assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps
- Equipment
- Body weight
- Body part
- Upper legs
How to do the rocking frog stretch
- Start by kneeling on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you for support.
- Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.
- Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.
- Hold this position for a few seconds, feeling a stretch in your glutes.
- Slowly return to the starting position by bending your knees and lowering your hips back down.
- Repeat for the desired number of repetitions.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every bodyweight exercise.
