Frog Pose mandukasana
Start on all fours with your hands under your shoulders and knees under your hips. Slowly widen your knees out to the sides, keeping them in line with your hips.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- Adductor magnus
- Adductor longus
- Adductor brevis
- Pectineus
- Gracilis
Secondary muscles
- Gluteus medius
- Gluteus minimus
- Transversus abdominis
Target muscles
- hips
- legs
How to perform
- 1
Start on all fours with your hands under your shoulders and knees under your hips.
- 2
Slowly widen your knees out to the sides, keeping them in line with your hips.
- 3
Ensure your ankles are directly behind your knees, with shins parallel to each other and feet flexed.
- 4
Lower onto your forearms or chest, keeping your hips aligned with your knees.
- 5
Gently push your hips back towards your heels to deepen the stretch in your inner thighs.
- 6
Maintain a neutral spine and breathe deeply, holding the pose for several breaths.
- 7
To exit, slowly bring your knees back together.
Safety & form
Train smart. Read these notes before adding heavy load.
