Frog Sit-Ups
The Frog Sit-Ups isolates the Abdominals through a controlled range of motion. This intermediate-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Frog Sit-Ups
- 1
Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
- 2
Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
- 3
Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
- 4
Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
- 5
As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
- 6
As you inhale, slowly lower back to the starting position.
- 7
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Frog Sit-Ups work?
The Frog Sit-Ups primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Frog Sit-Ups good for beginners?
The Frog Sit-Ups is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Frog Sit-Ups?
You need no equipment — just your bodyweight to perform the Frog Sit-Ups. This makes it ideal for home workouts.
Track Your Progress
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