The frog stretch isn’t for everyone — trust me, it’s not a pose you want to force your body into without practice. However, I’ve got an alternative that I use with clients who don’t want to try the renowned “pelvis breaker” (yes, it really is known as that, but lovingly), and still want to strengthen and stretch the hips, adductors and groin.
If you can't get into the frog stretch, these alternatives can still improve hip mobility, increase adductor flexibility and relieve tension in your back. Here are three moves I teach, plus the benefits. I recommend using bolsters, yoga blocks and the best yoga mats to help support your body throughout, then read on for the exercises.
1. Wide-legged child's pose
We’ve probably all heard of the popular child’s pose found in yoga. A slightly wider leg position during this pose will help open your hips and increase the intensity of the stretch down the inner thighs.
You can place some blankets under your knees or roll your mat a few times to provide more support. Start kneeling on your mat, then shift your knees outward to the edges of your mat and bring your big toes to touch. Send your hips backward toward your heels, then walk your hands forward away from you, palms pressing lightly down into the mat.
Aim to slide your fingertips toward the top of the mat until you feel a deep stretch along your shoulders, upper back and inner thighs. It’s easy to lose the intensity in the lower body, so focus on pushing your hips back.
2. Happy baby
Happy baby is one of my favorite poses to do, and it’s kind to your spine, providing a gentle back massage as you rock up and down or side to side.
Lie on your back with your lower back gently resting against the mat. Kick both legs into the air, bend your knees and grip either the inner or outer sides of your feet with your hands.
Kick your heels into your hands, keeping your legs bent at 90 degrees, aiming to draw your knees toward your armpits. Ensure your shoulders and head are resting on the mat and slightly tuck your chin toward your chest.
Feel free to gently rock from side to side or up and down if you would like to massage your spine. You can also perform one-legged happy baby, which just means performing one side at a time.
3. Wide-legged lizard
Lizard stretch looks like a low lunge, but aim to lower your elbows to the floor, and for an even deeper stretch, lift the back leg and straighten it. You can also practice keeping your hands resting on the mat next to the inside of your front leg, or raise them on a pillow or yoga block for extra support.
Start in a low lunge position on your mat with your right leg forward and left leg back, left knee supported on the mat. Place your hands on the mat to the inside of your right leg and ensure your right knee stacks over your right foot.
Next, press your hips forward; if you can, lower your elbows to the mat. Hold the position, focusing on keeping your back straight and chest raised without hunching over or collapsing into the stretch.
To increase the inner thigh activation, walk your front foot wide to the side of the mat and focus on pressing your hips forward to open the hip. Switch sides.
More from Tom's Guide
- Ditch the weights — this resistance band workout will build lower body strength and improve your mobility in just 20 minutes
- Who needs weights? This 8-move bodyweight workout strengthens your whole body in 25 minutes
- Personal trainer shares the one simple hip flexor trick you're missing
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