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upper legs#1161

rocking frog stretch

An upper legs exercise for your glutes, done with body weight. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Glutes
Equipment
Body weight
Type of move
Stretch
Difficulty
Beginner friendly
rocking frog stretch demonstration
DemoLoops continuously · watch a few reps for the full path

How to stretch well

How to do it well

  1. Ease into the position until you feel a mild stretch — never pain.

  2. Breathe out as you go in, and keep breathing slowly through the hold.

  3. Hold for 30–45 seconds without bouncing.

  4. Switch sides, and stretch after training, when you're warm.

Sets and reps for your goal · beginner

Lose fat
2 × 30–45 s each sideEase in and breathe out — never bounce.
Get fitter · your goal
2 × 30–45 s each sideEase in and breathe out — never bounce.
Build muscle
2 × 30–45 s each sideEase in and breathe out — never bounce.
Get stronger
2 × 30–45 s each sideEase in and breathe out — never bounce.
Build a full week around it

Put it to work

Build a week around it

The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

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