Frog Pose
Complete guide to Frog Pose. Learn proper form, technique, and execution. Targets Adductors. Requires none. Step-by-step instructions and expert tips.
How to Perform Frog Pose
Get down on all fours and slide your knees out wide to each side.
Bring the soles of your feet together and let your hips sink toward the floor.
Lower onto your forearms if comfortable and let gravity deepen the stretch.
Breathe steadily and hold for the desired duration.
Slowly bring your knees back together when finished.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |