What is Frog Mobility Rotation?

The Frog Mobility Rotation is an easy quadruped mobility exercise that improves hip internal rotation and stretches the quadriceps and groin. Performed with knees wide and toes turned out, it emphasizes controlled hip rotation while keeping a neutral spine.

How to Do Frog Mobility Rotation

  1. Assume quadruped position: Place hands under shoulders and knees under hips; spread knees comfortably wide and turn toes outward while maintaining a neutral spine.
  2. Hinge at hips: Lean forward from the hips, lowering your forearms toward the floor while keeping the back neutral and breathing into the hips.
  3. Rotate one hip: Rotate one hip inward and lift the corresponding foot slightly, keeping the knee grounded and avoiding lumbar rotation or twisting in the spine.
  4. Control the motion: Perform a small, controlled rotation within your comfortable range; avoid forcing the hip past its limit and stop if you feel sharp pain.
  5. Repeat and switch: Complete desired reps or time slowly, then return to center and repeat on the opposite side; maintain breathing and neutral spine throughout.

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 & back neutral. Try to relax in this position and breathe into the hips.

Rotate one hip inwards, raising your foot off the floor. Knee stays down, and back remains neutral. Do not try to force past the range of your hips, this is a short motion, avoid movement in the back. Repeat for reps / time in a slow controlled manner and then switch legs.

Movement Group

Mobility

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Frog Mobility Rotation?

The Frog Mobility Rotation improves hip internal rotation, opens the groin, and gently stretches the quadriceps. It's useful as a warm-up for squats and lunges, helps reduce hip stiffness, and supports joint mobility for daily movement and injury prevention.

What common mistakes should I avoid?

Avoid forcing the hip beyond its comfortable range, rotating through the lower back, lifting the knee off the floor, and holding your breath. Keep movements small, a neutral spine, and controlled breathing to protect the lumbar spine and maximize hip-specific mobility.

How can I progress or modify this exercise?

Modify by reducing range or placing a pad under knees; progress by increasing repetitions, slow tempo, or pairing with hip CARs and 90/90 drills. For more strength-orientation, add loaded hip drills or incorporate end-range holds after mastering mobility.