How to do Upward Frog
On the floorHoldBoth sidesAdvanced
Upward Frog is a on the floor stretch for your psoas, spine and chest. Do it on one side, then switch.
Step by step
- 1Lie on your stomach with legs extended and hands under shoulders.
- 2Slide one knee out to the side, bringing it up to your hip.
- 3Press palms into the floor and straighten your arms to lift your upper body.
- 4Lift your chest towards the ceiling, relax your shoulders, and gaze slightly upward.
What you should feel
Let your shoulders soften away from your ears.
Form tips
- Keep arms straight or slightly bend elbows.
- Feel the front of your body open.
- Breathe into your belly… and your right hip.
Make it easier
If your back is sensitive, stay lower, resting on your forearms.
Coming out of it
On your next exhale… lower your chest down… and rest.
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 Upward Frog with a coach
In BendEase, a voice coach talks you into Upward Frog, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your psoas and spine.
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