Frog Stretch: Hip Mobility Drill to Improve Rotation, Reduce Back Pain & Golf Longevity

Key Points

• Purpose: 

  • Mobility focus varies per golfer, but two essential areas for everyone are the thoracic spine and the hips.
  • Improving mobility in these areas supports better golf swing positions, reduces back pain, and improves longevity.
  • The Frog Stretch targets hip flexors and inner hips
  • Great for opening up the hips and reducing restrictions in internal and external rotation.
  • Use this as a go-to mobility drill to reduce back issues and improve hip freedom in the swing.

• Setup and execution: 

  • Start on all fours: hands under shoulders, knees under hips.

  • Move knees wider than hips, then slowly sit back towards your feet.

  • Hold the position where you feel a stretch in your hips — about 30–40 seconds.

  • For a deeper stretch, lower your forearms and chest closer to the ground.