Frog Rock

The Frog Rock is an intensified variation of the Frog Stretch. It is also a middle splits progression, targeting the groin and inner thigh muscles.

Begin kneeling on the floor with your hands down in front of you for support.
Slide your knees straight out to the side, straddling your legs.
Keep your knees bent to 90-degrees and straddle as wide as you can comfortably.
Be sure you have a straight line from your right knee, through your hips, and over to your left knee.
Remain supported by your hands and gently rock your hips forward, in front of your knees.
Pause, return to the center, and then rock your hips backward, behind your knees.
Be sure you rock the same distance forward and backward; do not rock two inches in front of your knees and only one inch behind.
Repeat this rocking frog stretch for time.