Lying Froggy Kick
UpdatedTarget glutes with Lying Froggy Kicks! A fun exercise to sculpt your booty and improve lower body strength. Get hopping!
The Lying Froggy Kick mainly works the glutes & hips and hip adductors (inner thighs), with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Froggy Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Lying Froggy Kick Variations and Alternatives
How to do the Lying Froggy Kick
Begin by lying face down on a mat or flat surface. Keep your arms folded under your forehead or extended along your body, whichever is more comfortable.
Bend your knees to bring your heels together, with your toes pointing outwards—this is the starting 'frog' position.
Engage your glutes and lift your thighs off the ground by pressing your heels towards the ceiling. Keep your feet together throughout the motion.
Slowly lower your thighs back to the starting position without letting your leg muscles completely relax.
Repeat the kick for the desired number of repetitions and sets.
Ensure that the movement is controlled and focus on squeezing your glutes at the top of each kick. Avoid using your lower back excessively; the motion should come from the hips and glutes.
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Lying Froggy Kick FAQs
What muscles does the Lying Froggy Kick work?
The Lying Froggy Kick mainly works the glutes & hips and hip adductors (inner thighs), with help from the hamstrings and lower back. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Lying Froggy Kick?
None. The Lying Froggy Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Froggy Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Froggy Kick variations and alternatives?
Similar exercises include the Froggy Pump, Dumbbell Froggy Hip Thrust, Flutter Kick and Froggy Walk.
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