Frog Sit-ups

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) None
Equipment Bodyweight
Emphasis Isolation
Type Pull

Frog Sit Ups Instruction

  • Lie down on the floor with the bottom of your feet touching each other.
    • This should bring your knees to the floor.
  • Your arms are at your sides at the bottom position. As you raise up, they elevate overhead.
    • Arms are passively at your sides
  • Take a breath out and imagine your abdominals curling your torso into the top position. Similar in the manner of a bicep curl.
  • You don't want a rigid torso position. Your back should not be arched during the execution of the exercise.
  • Your core is not "braced" as if you are doing a squat or deadlift.
    • From an anatomy and biomechanics perspective, your abs flex your trunk.
    • You cannot activate a muscle if it is tense.
  • At the top position, you are "uncurling" your abs back to the floor. 
  • Your neck is kept in a neutral position from start to finish.
  • Don't hold your breath on the concentric or eccentric portion of the movement. 


  • At first, your legs will want to elevate or "spray" out. Through practice and greater core stability, you will be able to execute the exercise without much hip flexor involvement. 
  • Create the mind-muscle connection your legs are passive throughout the movement. Your quads and hips should not be taxed after each set.
  • Again, you are "curling" your body using your abdominals to complete the exercise.
  • Don't throw your elbows forward to elevate your torso. 
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