The Frog Stretch – best mountain bike stretch ever?

One of my favorite stretches for mountain biking is the Frog Stretch. It is one of the best ways to open up the hips and groin, two areas that are notoriously tight on mountain bikers. In this video I show you how to do this “must use” stretch and avoid some common mistakes that keep riders from getting the most out of it.

-James Wilson-

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  1. Ronan says:

    This is a great stretch, Im finding it really good , what other stretches could I do? or any other ideas to really stretch out my hips.

    Reply • July 13 at 3:18 pm
  2. sb66er says:

    James, While these stretches address some very important ranges of motion there is one critical problem. The method used is stretching an actively concentric contracting muscle(s); something that should always be avoided since it is very unnatural to stretch a contracting muscle(s). Contraction of the eccentric/opposing muscle increases effectiveness.

    Seek Aaron Mattes Active Isolated Stretching methods for achieving the desired results with greater effectiveness and less chance for injury during the stretches and on the trail.


    Reply • April 25 at 9:54 am
    • bikejames bikejames says:

      I think that you are missing the point of the “stretch”. It is not a stretch in that I am trying to stretch and hold muscle to get it to lengthen, it is a stretch in that you are trying to get the hips to loosen up by rocking them back and forth like that. That rocking motion is part of natural movement development (you’ll see babies doing it) and is recommended in a lot of training books like Original Strength by Tim Anderson and Intervention by Dan John.

      Active Isolation Stretching is one of many great methods for increasing the range of motion but like anything else can be overused. I’d suggest Relax Into the Stretch by Pavel Tsatsouline for a look at how some of those other methods can work along with the AIS method.

      Reply • April 25 at 2:49 pm

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James Wilson
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James Wilson