The frog squat is a bodyweight movement utilized in flexibility and mobility training. This exercise is particularly effective for improving lower body joint health and increasing the range of motion in the hips. Its unique posture and movement pattern have made it a common inclusion in yoga and dedicated mobility routines. It helps unlock deeper positions and better mechanics for various athletic activities.
Defining the Movement and Starting Position
The frog squat is characterized by a wide stance and significant external rotation of the hips. The starting position involves standing with the feet noticeably wider than shoulder-width apart, with the toes angled outward, often between 30 and 45 degrees. The goal is to descend into a very deep squat, pushing the knees out to track directly over the toes. This posture focuses on stretching the inner thigh and groin area, shifting the emphasis away from quadriceps power. The exercise is frequently performed as a pulsing motion or an isometric hold from the bottom position.
Step-by-Step Technique and Execution
To begin, establish a wide stance with your feet turned out, balancing your body weight over the mid-foot. Slowly initiate the descent by bending at the knees and hips, actively pushing the knees outward to align with the direction of your toes. Continue lowering your hips toward the floor, aiming for a depth significantly lower than parallel, while keeping your torso upright and maintaining a neutral spinal alignment.
Many variations involve placing the elbows against the inside of the knees once you reach the deepest point. Using the elbows as gentle leverage can help deepen the stretch on the inner thighs. From this deep position, the primary movement involves a slight hip hinge, lifting the hips upward a short distance before lowering them back down, creating a rhythmic “pulse.”
Throughout the movement, avoid letting the knees collapse inward, which can strain the knee joint. Maintain core tension to prevent the lower back from rounding excessively as you reach maximum depth. Perform the movement slowly and deliberately, focusing on stretch and control. If you experience pain, reduce the depth of the squat immediately.
Key Anatomical Focus: Hip Mobility and Inner Thigh Engagement
The frog squat emphasizes the hip adductor muscle group, which runs along the inner thigh. The wide stance and the deep, externally rotated position actively stretch and engage these muscles, which often become restricted from prolonged sitting. By working the adductors and the hip flexors, the exercise directly targets an increase in hip joint range of motion. Improving mobility in these areas aids performance in other lower-body lifts, such as achieving greater depth in a barbell back squat or executing a wider stance deadlift. The movement effectively lubricates the hip joint capsule and helps address muscular imbalances that can limit overall lower body function.