I did the frog stretch for one week — and this is what happened to my hips

Man on yoga mat performing hip stretch outdoors in the park with arms stretched

(Image credit: Shutterstock)

I seem to be on a bit of a roll with hip challenges. This was my third after the 90/90 hip stretch and the hip airplane exercise, so I’ve been working the area pretty regularly and, as a result, developing a looser (and possibly cooler) walking style. So when my editor suggested another hip-focused challenge, I was sure it would be a breeze, as I’d already done the prep.

Time to roll out one of the best yoga mats and get started.

What is the frog stretch?

I had to look this one up, as I had never heard of it; I should have done this tiny piece of research before accepting the challenge. If I had, I’d have found out it goes by another name — Mandukasana. That puts the move firmly in yoga country, and whenever I visit, I feel like an inflexible, awkward outsider who doesn’t speak the language. I never stay long.

The frog stretch (or frog pose) is a deep hip opener and challenging stretch, and not one you can just launch into; make sure you are warmed up before you begin, and check with a physician if you have any concerns. It primarily works the inner thighs and hips, and gives your core and lower back some work as well.

How do you do frog stretch?

Frog pose demonstrated side on by writer Sam on yoga mat in studio — (Image credit: Future)

Begin on all fours (tabletop position), hands directly under your shoulders and knees under your hips.
Slowly slide your knees out to the sides, but keep them in line with your hips. You will feel a pull along your inner thighs.
Widen as far as you can without straining. Do not force it.
Maintain a 90-degree angle with your legs, knees bent. The inner sides of your knees and feet should rest on the floor. If you can, point your toes away from your body.
Rest on your forearms, with your elbows in line with your shoulders.
Sit backward, pushing your hips towards your heels, which will deepen the stretch. Engage your core and make sure you don’t arch your lower back.
Either hold this position or rock very gently back and forth, breathing slowly and deeply.
Stay in position for 10 seconds to begin with and repeat the move twice more.
I don’t usually explain how to come out of a stretch, but with this one, you need to be careful. Place your hands under your shoulders, shift forward, and slowly bring your heels, then knees, back to the start position.

I did the frog stretch every day for a week, and here’s what happened

First things first. Do this move on a soft surface, as it’s hard on the knees and the ankles. However, you want as little friction as possible to facilitate the sliding motion, so I also recommend wearing leggings, running tights, or good old sweatpants. I tried this on a yoga mat while wearing shorts one day, and my knees pulled along the mat as I moved them. I had to lift them slightly to get in and out of the stretch.

Day 1: Not a success

Day one was not a success. I felt the move acutely in my adductor muscles, which draw the thighs together, and are also crucial for hip rotation and stability. However, I did not feel it in my hips. I also found the move predictably tough on my knees, even with the mat.

At this stage, I was not sure if I should maintain the position or rock back a little. I tried the latter, which I found difficult. If you do this, make sure you do not arch your back, which will be an instinct. I held the position for three sets of 20 seconds, but never felt comfortable with my form.

Practice makes p... slight progress

As the week went on, I experimented with the move. First, I leaned forward, stretching my arms out along the floor in front of me and bringing my head lower. By doing this, I could slide my knees further and feel the movement in my hips. But I could not escape the sense I ought to be leaning back into the stretch, not forward, so I worked on this for the rest of the week.

And it’s not easy, so don’t overdo it. Slide as wide as you comfortably can and gently lean back, maintaining a straight back. Focus on your breathing, which will make it easier to go deeper (there may be something in this yoga business, after all). By midweek, I was holding for 30 seconds and doing the stretch three times. Still, I was not satisfied.

I asked for help

On day four, I asked my partner to watch me do the stretch. She stood behind me, the poor woman. As far as she could tell, my form was good; she does yoga, so I was happy to accept her word as gospel.

That said, something was bothering me. This is an advanced stretch, and I was managing to go deeper, get closer to the floor and lean back slightly more, but I was not getting that slight buzz I often feel when I hold a tough stretch. I suspected that I wasn't relaxing into the move, for fear of straining a groin muscle on the way down or coming back to the start position. This is not an ideal way to approach a stretch, and it’s certainly not the way to do yoga.

Then, I finally got it

On the final day, I had a breakthrough. For the first time, I felt that familiar, enjoyable sense of stretching, of pushing myself without wondering if I was going to hear the snap of a tendon. I could lean back into the position and hold, and return to the start position with ease.

I held the frog stretch for a minute and repeated it twice more, but I was not unhappy to finish this challenge. I know I should have tried to hold it for far longer, but I simply did not have the patience. If you do, give it a try.

It is undoubtedly effective, but feels more suited to those who already enjoy a considerable degree of flexibility. If you want to work your hips — and you almost certainly should — I recommend the 90/90 stretch I mentioned earlier, and if you want to focus on your adductors, try the lateral lunge.

If you fancy working both, the butterfly stretch is a good option. You can decide for yourself when a stretch becomes a yoga pose. Me? I’m not one for posing; however, anyone who notices my loose-limbed, easy gait might have something to say about that.

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John is a writer and editor based in London. He was worked for magazines such as Runner’s World, Men’s Health, Women’s Health and Cosmopolitan. A keen runner, what he lacks in ability he makes up for with enthusiasm and excuses.

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