Froggy Hip Openers: A Love Letter to Your Hips 🐸

Whether you’re a dancer, desk dweller, weekend warrior, or just someone who wants to move with more ease—your hips deserve some TLC. At the clinic, I often prescribe a series of Froggy Hip Openers to help clients reclaim their passive and active range of motion. These aren’t just stretches—they’re invitations to reconnect with your body.

Let’s dive into some of my favourites!

🐸 Why Froggy?

The “froggy” setup—hips and knees at 90 degrees, heels aligned—is a brilliant base for exploring hip mobility. It targets internal rotation, external rotation, and pelvic control, all while keeping things grounded and gentle. Use the edge of your mat or a floor line to help with alignment, and remember: this isn’t about pushing into pain. It’s about nourishing movement.

🔄 My Go-To Froggy Moves

1. Heel Lifts

• What it does: Works internal rotation.
• How to do it: Keep your pelvis still and lift one heel at a time. It’s subtle, but powerful.
• Pro tip: Imagine your hip joint as a ball-and-socket—this move helps that socket glide more freely.

2. Diamond to Froggy Push Back

• What it does: Mobilizes hips through a dynamic range.
• How to do it: Use your arms to transition between diamond (heels together) and froggy (knees wide). Pause at each end for a few breaths.
• Pro tip: Slow is strong. Let your breath guide the movement.

3. Pelvic Drop/Rotations

• What it does: Encourages pelvic control and asymmetrical release.
• How to do it: Try to get the front bony part of your pelvis closer to the ground, one side at a time.
• Pro tip: Think of your pelvis as a bowl—tip it gently without spilling your breath.

💡 Tips for Success

✅ Engage your core lightly to maintain a neutral pelvis and spine ✅ Breathe slowly—these positions can feel intense, especially if your hips are tight ✅ Support yourself with blocks or pillows under your elbows if needed

🌈 The Options Are Endless

These are just the beginning. Froggy variations can be layered with resistance bands, breathwork, or even gentle pulses. Want to add something? Try:

• Froggy rock backs for dynamic mobility
• Isometric holds to build strength in end ranges
• Hip CARs (Controlled Articular Rotations) for joint nourishment

🧘‍♀️ Final Thought

Hip mobility isn’t just for dancers—it’s for anyone who wants to walk, squat, sit, and live with more freedom. Froggy hip openers are a playful, potent way to give your hips the love they deserve. So roll out your mat, find your froggy, and let your hips breathe.