Lying Frog Kick

Strengthen your core and hip flexors with the lying frog kick. This bodyweight exercise targets hip mobility and abdominal stability for a stronger

IntermediateHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Lying Frog Kick

Compound

Lying Alternate Frog Kick

Hips · Body weight

Intermediate

Compound

Rocking Frog Stretch

Hips · Gluteus Maximus · Body weight

Beginner

Description

A core exercise where you lay flat on your back, raise your legs and perform a kicking motion while keeping the knees bent like a frog.

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How to do Lying Frog Kick

01
Setup
Lie flat on your back with your hands placed under your glutes for lower back support, or by your sides. Keep your head and shoulders relaxed on the floor.
02
Setup
Lift your legs off the floor, bend your knees, and bring your heels close to your glutes with your knees pointing outward, similar to a frog's position.
03
Exhale as you slowly extend your legs forward and slightly upward, keeping your knees straight and your legs pressed together. Ensure your lower back remains in contact with the floor.
04
Inhale as you pull your knees back towards your chest, opening them wide again to return to the starting frog position. Maintain continuous tension in your core throughout the movement.

Tips

Focus on controlled movement throughout the entire range of motion, avoiding jerky or fast repetitions to maximize muscle engagement.
Actively press your lower back into the floor to engage your core and protect your spine from arching during the leg extension.
Squeeze your inner thighs together as you extend your legs to enhance adductor activation and improve hip stability.
Keep your gaze directed towards the ceiling and neck relaxed to prevent unnecessary tension in your neck and shoulders.

Common mistakes

Arching the lower back: Keep your core tight and press your lumbar spine into the floor to prevent arching, only extending your legs as far as you can maintain this position.
Rushing the movement: Perform each repetition slowly and with control, focusing on the muscle contraction rather than using momentum.
Letting the head lift: Keep your head and shoulders relaxed on the floor throughout the exercise to avoid neck strain.

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Questions

Is Lying Frog Kick good for beginners?

Lying Frog Kick is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lying Frog Kick?

You need Body weight to perform Lying Frog Kick. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lying Frog Kick?

Focus on controlled movement throughout the entire range of motion, avoiding jerky or fast repetitions to maximize muscle engagement. Actively press your lower back into the floor to engage your core and protect your spine from arching during the leg extension. Squeeze your inner thighs together as you extend your legs to enhance adductor activation and improve hip stability. Keep your gaze directed towards the ceiling and neck relaxed to prevent unnecessary tension in your neck and shoulders.

What are common mistakes when doing Lying Frog Kick?

Arching the lower back: Keep your core tight and press your lumbar spine into the floor to prevent arching, only extending your legs as far as you can maintain this position. Rushing the movement: Perform each repetition slowly and with control, focusing on the muscle contraction rather than using momentum. Letting the head lift: Keep your head and shoulders relaxed on the floor throughout the exercise to avoid neck strain.