Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Frog Sit Up Overview

The frog sit up is an exercise used to target the muscles of the core. It is a flexion based exercise and may not be suitable for those with low back pain.

The frog sit up is a variation of the sit up. The main difference in the frog sit up is the foot positioning, which as a result, encourages you to open up your hips more than a standard sit up would.

Frog Sit Up Instructions

  1. Lay supine in a relaxed position with your arms crossed, feet together, legs open, and knees pushed outwards.
  2. Exhale and squeeze your abs as you raise your upper back off the floor.
  3. Once your abs are fully contracted, slowly lower yourself back to the starting position and complete for the assigned number of repetitions.

Frog Sit Up Tips

  1. Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second in order to improve mind muscle connection.
  2. If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
  3. Avoid putting the hands behind the head as this can lead to excess strain upon the neck.