How to do Standing Frog
StandingHoldIntermediate
Standing Frog is a standing stretch for your glutes, groin and hips.
Step by step
- 1Step your feet out nice and wide and turn your toes out.
- 2Put your hands on your thighs, then bend your knees and sink your hips down, however low feels good today.
What you should feel
Let your knees open wide, over your toes.
Form tips
- Knees track over the toes. Press the knees open with your hands. Feel the inner thighs and hips opening.
- Feel your inner thighs and hips soften.
- Keep your chest tall… your breath easy.
Make it easier
Stay a little higher if your knees need a gentler day.
Coming out of it
On your next exhale… press through your feet… and slowly stand up.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Standing Frog with a coach
In BendEase, a voice coach talks you into Standing Frog, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your glutes and groin.
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