Deep groin opener for serious hip mobility.
Ease back gently and back off if your knees complain. Never force the depth.
The frog stretch is one of the deepest groin openers there is, using the all-fours position with knees pushed wide to put a long, sustained stretch through the adductors. Easing your hips back toward your heels increases the stretch gradually, so you control exactly how deep you go on each breath. It earns its place for anyone chasing a wider squat stance, better lateral movement or simply hips that do not feel welded shut.
Pad them, a folded mat or towel under each knee changes everything. Keep your shins in line with your thighs, and if the knees still complain, narrow the position slightly and build width over weeks.
Start with 30 to 60 seconds and work toward a couple of minutes as it gets comfortable. Long, relaxed holds with steady breathing beat short aggressive ones every time.
Both work. Gentle rocking back toward your heels is a good way to ease into the range at the start, then settle into a still hold at your edge and breathe. Never bounce or force depth.
