Lying Frog Kick
Description
The lying frog kick is a prone glute activator performed lying face down with the knees bent out to the sides and the soles of the feet pressed together. The lifter lifts the bent legs off the floor by squeezing the glutes. The frog position emphasizes the glutes.
Muscle Group
Equipment Required
Lying Frog Kick Instructions
- Lie face down on a mat.
- Bend the knees and let them fall out wide to the sides.
- Press the soles of the feet together in a frog position.
- Rest your forehead on your hands.
- Brace your core and keep the upper body still.
- Squeeze the glutes to lift the bent legs off the floor.
- Hold the squeeze briefly at the top.
- Lower the legs back down with control.
Lying Frog Kick Form & Visual
Lying Frog Kick Benefits
- Strong glute activator
- No equipment needed
- Easy to add to a warm-up
- Builds glute mind-muscle connection
- Useful prone glute move
- Trains hip extension
Lying Frog Kick Muscles Worked
- Gluteus maximus
- Hamstrings
- Lower back
Lying Frog Kick Variations & Alternatives
- Frog Pump
- Reverse Hyper
- Glute Bridge
- Hip Thrust
