How to do the Frog Kicks
Primary: Core · also works Hip Flexors, Obliques.
Frog Kicks are a simple yet effective exercise targeting the abdominal muscles. They work by leveraging your own body weight to create resistance, making them an excellent choice for beginners or those looking for a no-equipment workout. This exercise also engages the hip flexors and obliques, contributing to a comprehensive core workout. Regular practice can help in building core strength and improving overall flexibility.
Step by step
- 1
Lie flat on your back with your hands placed beneath your hips for support.
- 2
Extend your legs straight out, keeping them slightly off the ground.
- 3
Perform the movement by bringing your knees towards your chest, then extend them back out to complete one repetition.
- 4
Try to maintain a steady pace and control throughout the exercise.
Coaching cues
- Keep your lower back pressed against the floor to avoid strain.
- Focus on controlled movements rather than speed to maximize effectiveness.
- Engage your core muscles throughout the exercise for optimal results.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Frog Kicks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Frog Kicks work?
Primary: Core. Secondary: Core, Hip Flexors, Obliques
How many sets and reps of Frog Kicks should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Frog Kicks?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Frog Kicks good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.