Frog Crunch

Frog Crunch


This exercise involves lying on your back with your legs raised and bent at a 90-degree angle, while bringing your hands behind your head. Then, you crunch your upper body towards your knees while simultaneously extending your legs outwards, resembling a frog's movement. This exercise targets the abs and hip flexors.

Muscle Group

Equipment Required

Frog Crunch Instructions

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head, with your elbows pointing out to the sides.
  3. Lift your head, neck, and shoulders off the ground, and engage your core muscles.
  4. At the same time, lift your feet off the ground and bring your knees towards your chest.
  5. As you bring your knees towards your chest, extend your arms forward and try to touch your elbows to your knees.
  6. Pause for a moment at the top of the movement, then slowly lower your head, shoulders, and feet back down to the starting position.
  7. Repeat for the desired number of repetitions.

Frog Crunch Form & Visual

Frog Crunch

Frog Crunch Benefits

  • Targets the abdominal muscles, specifically the rectus abdominis and obliques
  • Improves core strength and stability
  • Increases flexibility in the hips and lower back
  • Can be modified for different fitness levels by adjusting the intensity and range of motion
  • Engages multiple muscle groups at once, leading to a more efficient workout

Frog Crunch Muscles Worked

  • Rectus abdominis
  • Obliques
  • Hip flexors

Frog Crunch Variations & Alternatives

  • Reverse Frog Crunch
  • Side-to-Side Frog Crunch
  • Single-Leg Frog Crunch
  • Double-Leg Frog Crunch
  • Weighted Frog Crunch