Frog Sit-Up
Muscles worked
Instructions
- 1Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
- 2Now 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.
- 3Now 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.
- 4Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
- 5As 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.
- 6As you inhale, slowly lower back to the starting position.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Frog Sit-Up
The frog sit-up positions the legs in a frog-like stance, soles of the feet together and knees splayed, changing the working angle compared to the classic sit-up while lightly engaging the adductors in addition to the abs. It's an original variant that breaks the routine of the traditional sit-up while remaining an accessible, equipment-free exercise.
check_circleBenefits
- check_circleDifferent working angle than the classic sit-up
- check_circleLightly engages the adductors in addition to the abs
- check_circleOriginal equipment-free variant to break the routine
lightbulbExecution tips
- lightbulbKeep the soles of the feet together throughout
- lightbulbCurl the torso from the lower back first
- lightbulbExhale hard on each contraction at the top
warningCommon mistakes
- warningSoles of the feet separating during the movement
- warningUsing arm momentum to pull the torso
- warningToo fast a movement that neglects the contraction
helpFrequently asked questions
Why this particular leg position?expand_more
It stabilizes the lower body differently and adds a light adductor engagement compared to the classic sit-up.
Is this exercise harder than the classic sit-up?expand_more
The difficulty is similar; the main point is to vary the stimulus and the muscle feel.
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