Exercise guide · Beginner · Stretch

Rocking Frog Stretch: How to Do It & Muscles Worked

The rocking frog stretch is a bodyweight exercise that targets the glutes and also stretches the hamstrings and quadriceps. It involves kneeling, leaning forward, and rocking the hips back to stretch the lower body muscles.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the rocking frog stretch
Front view: muscles worked by the rocking frog stretch. Primary: glutes. Secondary: hamstrings and quads.
Back view: muscles worked by the rocking frog stretch. Primary: glutes. Secondary: hamstrings and quads.
Primary Secondary

How to do the rocking frog stretch

  1. Step 1: Start by kneeling on the ground with your knees hip-width apart.
  2. Step 2: Place your hands on the ground in front of you for support.
  3. Step 3: Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.
  4. Step 4: Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.
  5. Step 5: Hold this position for a few seconds, feeling a stretch in your glutes.
  6. Step 6: Slowly return to the starting position by bending your knees and lowering your hips back down.
  7. Step 7: Repeat for the desired number of repetitions.

Rocking Frog Stretch alternatives

More exercises that train the glutes as their main target:

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.