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Frog Sit-Ups

The Frog Sit-Ups primarily targets your Abdominals. It requires bodyweight and is best suited to intermediate lifters.

Intermediate level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Frog Sit-Ups

  1. Step 1. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
  2. Step 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. Step 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. Step 4. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
  5. Step 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. Step 6. As you inhale, slowly lower back to the starting position.
  7. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct leg position for frog sit-ups?

Place the soles of your feet together and allow your knees to fall outward toward the floor. This butterfly position reduces hip flexor involvement and forces the abdominals to do more work.

Which muscles are primarily targeted during this movement?

The frog sit-up specifically targets the rectus abdominis. By externally rotating the hips, you minimize the contribution of the psoas and iliacus compared to standard sit-ups.

What common mistake should I avoid to prevent neck strain?

Avoid pulling on your head or neck with your hands to create momentum. Keep your chin tucked slightly and focus on curling your torso upward using only your abdominal strength.

How can beginners modify the frog sit-up if it is too difficult?

Beginners can perform frog crunches by lifting only the shoulder blades off the floor rather than the full torso. This builds necessary core tension while maintaining the specific hip positioning.

How many sets and reps are recommended for frog sit-ups?

Perform 3 to 4 sets of 15 to 25 repetitions at the end of a workout. Focus on a controlled tempo and a full contraction at the top of each movement rather than speed.

Sample sets & reps for Frog Sit-Ups

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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