Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

The Tactical Frog Inner Thigh Stretch is designed to improve hip mobility which can then take tension out of the lower back.  This exercise primarily targets the hip adductors, groin, and lower back.  Your shoulders and core will also be engaged and slightly stretched as you lengthen through your shoulders as you sit into your hips.

Performing the Tactical Frog Inner Thigh Stretch

• Start on your hands and knees.
• Spread your knees as wide as you can and then bring your ankles in-line with your knees, turning your feet out.
• Maintaining a tall, neutral spine, slowly sit your hips back towards your heels to stretch your inner thighs and groin.
• Hold the stretch for a slow, deep breath, and then shift your weight forward to release the stretch.
• Perform 10 repetitions.

Modifications

• If the stretch is too intense or is too uncomfortable, perform a quadruped inner thigh stretch.

Quadruped Inner Thigh Stretch

• Start on your hands and knees with a long, straight spine and your hands under your shoulders and knees under your hips.  
• Take one leg straight out to the side with placing that foot flat on the floor.  
• While maintaining a long, straight spine, slowly rock your hips back towards your heel to stretch the inner thigh of the straight leg.  
• Hold the stretch for a brief pause and then rock forward bringing your shoulders back over your hands.  
• Perform 15-20 rocks and then switch legs.

Contraindications

• Don’t perform the Tactical Frog Inner Thigh Stretch if you experience any pain or discomfort in your lower back.
• Don’t perform the Tactical Frog Inner Thigh Stretch if you experience any stabbing pain in your groin or inner thigh.
• Always work within a comfortable range of motion.