Also known as: frog stretch, prying frog, quadruped frog, frog hip opener

What is Frog Mobility Prying?

Frog Mobility Prying is an easy quadruped mobility drill that opens the hips and targets the quadriceps. By rocking weight between forearms and prying the knees outward it gently increases hip external rotation and reduces tension, useful for warm-ups and improving squat depth.

How to Do Frog Mobility Prying

  1. Set quadruped base: Begin on hands and knees with wrists under shoulders and knees under hips; toes turned outward and knees as wide as is comfortable.
  2. Widen the knees: Slowly move your knees outward until you feel a gentle hip opening; stop before any sharp pain and keep the core engaged.
  3. Hinge forward: Maintain a neutral spine and hinge at the hips, lowering your forearms toward the floor while keeping elbows stacked under shoulders.
  4. Pry side-to-side: Shift weight gently from one forearm to the other, prying the hips back and forth with controlled movement and steady breathing.
  5. Breathe and exit: Breathe deeply for 30-60 seconds, then slowly bring knees together and return to neutral; stop or reduce range if you feel sharp pain.

Muscle Groups

Quadriceps

Description

Start in a quadruped position, hands under the shoulders, knees under the hips.
Supporting yourself with your arms, set your knees apart, as wide as you comfortably can, toes should face outward.

Keep a neutral spine, & hinge forward at the hips, so you can bring your forearms to the floor. Elbows shoulder be stacked under the shoulders. Try to relax in this position, breathe into the hips.

Keeping your back neutral, shift your weight slightly to one elbow, then to the other, slowly prying back and forth, allowing the hips to open up.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Frog Mobility Prying?

Frog Mobility Prying increases hip external rotation, stretches the quadriceps and inner thighs, and reduces hip tightness. It improves squat depth, movement quality, and serves as a gentle warm-up for lower-body training.

What common mistakes should I avoid?

Common mistakes are forcing the knees wider than comfortable, rounding the lower back, holding breath, and using fast jerky movements. Keep a neutral spine, breathe, and move slowly within a pain-free range.

How can I progress or find alternatives?

Progress by holding longer, adding gentle pulses, or combining with loaded hip routines later. Alternatives include deep squat holds, 90/90 hip switches, cossack squats, or banded hip distractions for similar mobility gains.