Lying Frog Kick
Lying Frog Kick Exercise Description
The lying frog kick is a prone, bodyweight hip-extension exercise performed with the hips abducted and externally rotated (“frog” position). It primarily targets the gluteus maximus and the deep external rotators of the hip, with assistance from the gluteus medius for lateral stability. Bending the knees reduces hamstring leverage, emphasizing hip extension from the glutes while minimizing lumbar involvement. The movement uses a small, controlled range of motion to lift the thighs off the floor without arching the lower back. It’s a focused way to practice glute engagement, pelvic control, and clean hip mechanics using only body weight.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus, Piriformis
- Assisting Muscles: Biceps Femoris - Long Head
- Stabilizing Muscles: Gluteus Medius, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Hip Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes, Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Frog Kick Exercise
‘- Lie face down on a mat with your forehead resting on stacked hands; keep your neck neutral.
– Set your pelvis neutral: ribs down, pubic bone and hip points lightly contacting the floor.
– Bend both knees to about 90 degrees.
– Abduct and externally rotate the hips so your knees are wider than your hips and your soles/heels touch (frog position).
– Lightly brace your abdomen to stabilize the lumbar spine.
– Press heels together, then drive the thighs upward by squeezing the glutes; lift knees a few inches off the floor.
– Keep knees bent, wide, and turned out from the hips; avoid letting the feet separate.
– Maintain a quiet torso—no arching through the lower back or lifting the chest.
– Pause briefly at the top with even tension in both glutes.
– Lower your thighs back to the floor under control, keeping the pelvis level.
– Move smoothly; prioritize consistent glute tension over height.
– Avoid pushing from the low back, collapsing the knees inward, or shifting the pelvis.
Lying Frog Kick Tips
‘- Rest your forehead on stacked hands to keep your neck neutral.
– Set your pelvis neutral with ribs down and your pubic bone and hip points lightly contacting the floor.
– Bend your knees to about 90 degrees and move your knees wider than your hips with soles/heels touching in a frog position.
– Lightly brace your abdomen to stabilize your lumbar spine before you lift.
– Press your heels together as you squeeze your glutes to drive your thighs upward.
– Lift your knees only a few inches, using a small, controlled range of motion.
– Keep your knees bent, wide, and turned out, and avoid letting your feet separate.
– Maintain a quiet torso—do not arch your lower back or lift your chest as you move.
– Pause briefly at the top with even tension in both glutes.
– Lower your thighs back to the floor under control, keeping your pelvis level and your motion smooth.
Lying Frog Kick Beginner Introduction
The lying frog kick is a floor-based, bodyweight movement that highlights controlled work from the hips and glutes. In a face-down position with the knees bent and legs turned outward in a “frog-like” shape, the legs lift slightly away from the mat while the upper body remains relaxed. Because the knees are bent, the backs of the thighs contribute less, shifting more of the effort into the glutes and the small muscles around the hips. This setup encourages movement to come from the hip joints rather than from arching the lower back.
The range of motion is intentionally short and steady, emphasizing precision over height. The sides of the hips assist with side-to-side steadiness so both glutes share the load evenly. This exercise offers a focused way to tune into glute activation, steady the pelvis, and refine how the hips move under control, using only body weight and minimal motion through the rest of the body.