Frog Crunch Feet Together
Frog Crunch Feet Together Exercise Description
The Frog Crunch (feet together) is a bodyweight abdominal exercise emphasizing controlled spinal flexion. Lying supine with the soles of your feet together and knees gently flared places the hips in external rotation and abduction, encouraging the movement to come from the trunk rather than the hips. Primary emphasis is on the rectus abdominis, with assistance from the obliques to stabilize the pelvis and rib cage. The goal is to curl the head, shoulders, and upper back off the floor by drawing the ribs toward the pelvis while maintaining a light posterior pelvic tilt. This variation uses a small, precise range of motion, focusing on tension and control instead of momentum.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Frog Crunch Feet Together Exercise
‘- Lie on your back; bring the soles of your feet together (butterfly position) and let knees fall open comfortably.
– Place heels a comfortable distance from your hips; lightly posteriorly tilt the pelvis so the low back rests gently on the floor.
– Cross arms over your chest or place fingertips at your temples; avoid pulling on your head or neck.
– Take a breath to brace; set the rib cage down and keep the chin slightly tucked (as if holding a small ball under the chin).
– Exhale as you curl the head, shoulders, and upper back off the floor, drawing the sternum toward the pelvis; keep gaze up/diagonal.
– Lift only until the shoulder blades just clear the floor; keep elbows open and shoulders away from the ears.
– Inhale as you lower with control, maintaining the pelvic position and relaxed legs; avoid letting the low back arch.
– Keep knees relaxed and feet lightly pressed together to maintain hip position; movement stays in the trunk, not the hips.
– Avoid yanking the neck, leading with the elbows, using momentum, or turning the crunch into a sit-up (excess hip flexion).
Frog Crunch Feet Together Tips
‘- Bring the soles of your feet together and let your knees fall open comfortably to set the butterfly position.
– Lightly posteriorly tilt your pelvis so your low back rests gently on the floor before you start.
– Cross your arms over your chest or place fingertips at your temples, and avoid pulling on your head or neck.
– Keep your chin slightly tucked, as if holding a small ball under it, when you set up and as you curl.
– Exhale as you curl your head, shoulders, and upper back off the floor, drawing your sternum toward your pelvis.
– Lift only until your shoulder blades just clear the floor to keep the range small and controlled.
– Keep your elbows open and shoulders away from your ears as you curl up.
– Inhale as you lower with control, keeping your pelvis lightly tucked and avoiding any arch in the low back.
– Keep your knees relaxed and feet lightly pressed together so the hips stay in position.
– Focus on moving from the trunk, not the hips, and avoid using momentum or turning the movement into a sit-up.
Frog Crunch Feet Together Beginner Introduction
The Frog Crunch (feet together) is a bodyweight move performed on the back that centers on a small, controlled curl of the spine. The soles of the feet rest together with the knees relaxed outward, so the hips are turned out and opened. This leg position encourages the lift to come mainly from the mid‑section rather than from bending at the hips. During the curl, the head, shoulders, and upper back rise slightly from the floor as the front of the ribcage draws toward the pelvis in a smooth, intentional motion.
This variation targets the abs, with the side abs and surrounding core muscles helping to steady the hips and upper torso. The lower back settles gently toward the ground throughout the movement, creating a subtle tilt of the pelvis that supports the spine. Instead of a big, sweeping crunch, the emphasis stays on a short range of motion, steady breathing, and constant muscle engagement. The result is an exercise that highlights precision, control, and tension over speed or momentum.