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Frog stretch

5 holds of 45 s, 15 s rest between holds.

Mobility
Mobility
5 min
Low intensity
Low injury risk
Floor space

How to do it

Kneel on hands and knees on a soft surface. Slide your knees out wide, keeping them bent 90 degrees with your ankles in line with your knees. Lower onto your forearms and gently push your hips back until you feel a stretch in your inner thighs. Hold 45 seconds, come up and relax for 15, and repeat 5 times. Helps you keep your hips close to the wall.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

Frog stretch

0:00 / 4:50

Ready

4:50

5 rounds

5 holds of 45 s, 15 s rest between holds.

5
rounds
45s
work
15s
rest
4:50
total

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Who it's for

Hips that won't let you get close to the wall on steep ground. It's a strong position, so it needs a soft surface and a bit of patience.

Common mistakes

  • Knees on a hard floor. Use a mat or a folded towel, or you'll stop after a minute for the wrong reason.
  • Pushing too far. Steady pressure. Adductors and groins strain easily and heal slowly.
  • Ankles out of line. Ankles in line with the knees, shins parallel. Otherwise the load goes into the knee.
  • Bouncing. Never. Hold and breathe.

How to progress

Wider knees or a bit further back, gradually, over weeks. Doing it after a session when you're warm is more comfortable and probably more effective than doing it cold.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Strength Stronger fingers and pulling, with weight you control.

  • Power Explosive moves, momentum and coordination.

  • Power Endurance Keep your power through one hard move after another.

  • Endurance Climb longer before you pump out, by moving efficiently.

  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.

  • Deload Train less, let your fingers recover, keep moving.