Lying Alternate Frog Kick

Lying Alternate Frog Kick Exercise Description

The Lying Alternate Frog Kick is a prone, bodyweight hip-extension exercise that targets the gluteus maximus with support from the deep hip external rotators and gluteus medius for pelvic control. With the knees flexed about 90 degrees and the hips externally rotated (“frog” position), you lift one thigh at a time while maintaining a neutral spine and stable pelvis. The bent‑knee position decreases hamstring leverage, directing the effort toward the glutes. The abdominal wall and spinal erectors work isometrically to keep the torso quiet and prevent lumbar extension. Use a small, controlled range to feel the lift originate from the working glute, not the low back, and alternate sides to reinforce unilateral control and symmetry.

Muscle Groups: Glutes, Hips
Target Muscles: Gluteus Maximus
Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head
Stabilizing Muscles: External Obliques, Gluteus Medius, Multifidus, Piriformis, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors
Joint Involvement: Single-joint
Muscle Location: Glutes
Movement Direction: Other
Muscle Position: Posterior
Gender: Male

How To Do The Lying Alternate Frog Kick Exercise

‘- Lie face down on a mat; rest your forehead on stacked hands. Brace lightly so ribs stay down and pelvis remains neutral.
– Bend both knees to ~90°. Externally rotate at the hips so knees are slightly wider than hips and feet angle toward each other (frog position).
– Keep both hip bones (ASIS) gently pressed into the mat; maintain a neutral spine and level pelvis.
– Without moving your trunk, squeeze the left glute to extend the left hip, lifting the left knee/thigh a few inches. Keep the knee bent and toes relaxed.
– Pause briefly; lower with control until the thigh touches down.
– Repeat on the right side, alternating smooth, controlled lifts.
– Keep the nonworking leg and your pelvis quiet; avoid arching the low back, flaring ribs, or rotating the hips.
– Breathe steadily—exhale as you lift, inhale as you lower.

Lying Alternate Frog Kick Tips

‘- Lightly brace your midsection so the ribs stay down and the pelvis remains neutral.
– Keep both hip bones (ASIS) gently pressed into the mat to help maintain a level pelvis.
– Bend your knees to about 90° and move them slightly wider than your hips with feet angled toward each other.
– Use a small, controlled lift so the movement originates from the working glute, not the low back.
– Keep the working knee bent and toes relaxed as you lift the thigh a few inches.
– Hold briefly at the top before lowering the thigh back down with control.
– Keep your trunk, pelvis, and nonworking leg quiet—avoid arching the low back or rotating the hips.
– Maintain a neutral spine throughout; prevent the ribs from flaring as you move.
– Alternate smooth, controlled lifts from side to side to reinforce unilateral control.
– Breathe steadily, exhaling as you lift and inhaling as you lower.

Lying Alternate Frog Kick Beginner Introduction

The Lying Alternate Frog Kick places you on your front, using only bodyweight to challenge the glutes and hips while the pelvis stays steady. Both legs rest with the knees bent roughly to right angles and turned outward into a “frog” shape, so the knees sit wider than the hips and the feet angle inward. Because the legs are bent, the hamstrings contribute less, shifting more of the effort toward the glutes. One thigh lifts at a time, creating a hip-extension action on a single side before switching to the other.

Throughout the motion, the abs and lower back hold the torso still so the lift arises from the working hip rather than the spine. The trunk, ribs, and hip bones remain calm against the mat, emphasizing control instead of height. A small, deliberate range of motion and smooth alternation from side to side highlight balance between the left and right glutes, along with refined awareness of pelvic stability and hip engagement. Steady breathing accompanies the controlled rhythm of each lift and return.