Lying Frog Crunch Feet Together

Lying Frog Crunch Feet Together Exercise Description

The Lying Frog Crunch (Feet Together) is a bodyweight trunk‑flexion exercise that emphasizes the rectus abdominis, with the internal and external obliques assisting in ribcage and pelvic control. You lie supine with the soles of your feet together and knees comfortably apart, placing the hips in abduction and external rotation. This setup reduces the tendency to initiate the movement with hip flexion and helps you maintain a slight posterior pelvic tilt so the abdominals drive the curl. The goal is controlled thoracic flexion—lifting the head, shoulders, and shoulder blades by drawing the ribcage toward the pelvis—while the lumbar region remains relatively still. Keep the neck neutral, exhale during the curl to aid ribcage depression, and lower slowly under control. The open‑knee position encourages pelvic stability and a focused, small range of motion centered on quality contraction rather than height.

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: Male

How To Do The Lying Frog Crunch Feet Together Exercise

‘- Lie on your back; bring the soles of your feet together and let your knees fall out, heels near the hips.
– Place arms across your chest or fingertips lightly at your temples (avoid pulling on the head).
– Gently posteriorly tilt the pelvis to lightly flatten the low back; brace the abdominal wall and set the ribs down.
– Inhale to prepare; exhale as you curl the head, shoulders, and upper back off the floor, bringing the sternum toward the pelvis.
– Keep the gaze up, chin slightly tucked, elbows wide; movement comes from the ribcage, not the neck.
– Lift only until the shoulder blades clear the floor; the lumbar spine stays relatively quiet and the knees remain relaxed and wide.
– Lower with control while maintaining the pelvic position; reset the brace before the next repetition.
– If you feel the hips dominate, reduce the range, keep the knees open, and re‑establish the posterior pelvic tilt.

Lying Frog Crunch Feet Together Tips

‘- Bring the soles of your feet together, let your knees fall out, and keep your heels near your hips to set the open‑knee position.
– Gently posteriorly tilt the pelvis to lightly flatten the low back and maintain this slight tilt throughout the movement.
– Brace the abdominal wall and set the ribs down before you start, then reset this brace before each repetition.
– Exhale as you curl up to help draw the ribcage toward the pelvis and aid ribcage depression.
– Focus on controlled thoracic flexion: curl the head, shoulders, and upper back off the floor while keeping the lumbar region relatively still.
– Keep your gaze up, chin slightly tucked, and elbows wide, and avoid pulling on your head with your hands.
– Lift only until the shoulder blades clear the floor, emphasizing a small, controlled range and quality contraction rather than height.
– Keep the knees relaxed and wide to reduce using hip flexion to start the movement and to encourage pelvic stability.
– Lower slowly under control while maintaining the pelvic position you set at the start.
– If you feel the hips dominating, reduce the range of motion, keep the knees open, and re‑establish the posterior pelvic tilt.

Lying Frog Crunch Feet Together Beginner Introduction

The Lying Frog Crunch (Feet Together) is a floor-based bodyweight movement that centers on controlled bending of the upper torso. The main work goes into the abs, with the side abs helping guide the position of the ribcage and hips. What makes this crunch different is the relaxed, “frog‑leg” position: the soles of the feet touch while the knees open out to the sides. This leg setup encourages a gentle hip tuck and a softly flattened lower back so the abs, rather than the front of the hips, take on more of the effort.

During each repetition, the upper back, shoulders, and head curl off the ground as the front of the ribcage moves closer to the pelvis, while the lower spine stays relatively quiet. Breathing plays a key role, with the effort phase matched to a slow exhale to assist the ribcage in drawing down. The motion is intentionally compact, emphasizing steady tension and precise control instead of how high the torso lifts, and the wide‑knee position supports a stable base for that focused contraction.