Frog Sit-up
Description
The frog sit-up performs a full sit-up with the soles of the feet together and knees dropped wide (butterfly position). The open hip position reduces hip flexor involvement, making the abs do more of the work during the sit-up.
Equipment Required
Frog Sit-up Instructions
- Lie on your back. Bring soles of your feet together, knees wide (butterfly).
- Extend arms overhead on the floor.
- Sit up by swinging your arms forward and crunching up.
- Touch your toes or the floor in front of your feet.
- Lower back to the floor with arms overhead.
- The butterfly position reduces hip flexor cheating.
- Move with control — do not use excessive momentum.
- Aim for 12 to 20 reps.
Frog Sit-up Form & Visual
Frog Sit-up Benefits
- Reduces hip flexor involvement during sit-ups
- Isolates the abs more effectively
- Butterfly position opens the hips
- No equipment needed
- Full sit-up range of motion
- Popular in CrossFit (butterfly sit-up)
Frog Sit-up Muscles Worked
- Rectus abdominis
- Obliques (secondary)
- Hip flexors (reduced)
Frog Sit-up Variations & Alternatives
- Frog Crunch (partial range)
- Standard Sit-Up
- V-Up
- Butterfly Sit-Up (CrossFit)
- Weighted Frog Pump (similar position)
