Vertical Frog

The Vertical Frog stretches mainly the groin and inner thighs. It also requires medial glute activation for stabilization, as well as some hamstring mobility. It is a middle splits progression.

Type Of Exercise: Flexibility
Muscles: Hips
Difficulty: Moderate
Equipment: Body Only, Yoga Block

Vertical Frog

Begin in a wide standing straddle and shift your weight to one side as you slowly squat down to this side, keeping your other leg straight.
Once you reach your lowest position, aim to turn your supporting foot 90-degrees to the outside and slide to your extended foot until your supporting shin is vertical.
If your hips are very open, you’ll be sitting low, on or close to the floor.
If your hips are well above the floor, stack blocks under your hips so you can sit comfortably.
Do your best to keep your heels in line with one another, supporting shin vertical, and extended leg straight.
Hold this stretch for time and switch sides.

Exercise: Standing Pancake
Type of Exercise: Flexibility
Muscles: Hips, Hamstrings
Difficulty: Beginner
Equipment: Body Only

Exercise: Kneeling Piriformis
Type of Exercise: Flexibility
Muscles: Hips, Glutes
Difficulty: Beginner
Equipment: Body Only