Frog Sit-Ups
Frog Sit-Ups is a strength – short-range flexion with open hips exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Internal and external obliques, Transversus abdominis
- Exercise type
- Strength – short-range flexion with open hips
Exercise technique
- Lie down
Lie on your back on a mat.
- Feet
Bring your soles together and let your knees open comfortably to the sides.
- Distance
Draw your heels closer without forcing them toward your groin.
- Arms
Cross your arms over your chest.
- Curl
Exhale, establish lower-back control and curl your upper back.
- Top
Pause briefly in the first part of the sit-up range.
- Lower
Lower your shoulders under control without changing knee width.
Key technique points
- Do not press your knees into the floor.
- Keep sole-to-sole contact comfortable.
- Use a short torso curl.
- Keep your arms fixed over your chest.
- Keep your pelvis supported on the mat.
- Do not press your neck into your chest.
Common mistakes
Forcing the knees down
Do not press your thighs into the floor beyond comfortable hip external rotation.
Sitting all the way up
Do not turn the short frog curl into a full sit-up.
Pulling the heels too close
Do not narrow the position enough to cause groin discomfort.
Swinging the arms
Do not use the crossed arms to create upward momentum.
Bending the neck
Do not press your chin downward instead of curling your ribs.
Dropping the back
Do not return to the mat without control during the opening phase.
Frequently asked questions
Frog Sit-Ups: why is “Forcing the knees down” a mistake?
Do not press your thighs into the floor beyond comfortable hip external rotation.
Frog Sit-Ups: why is “Sitting all the way up” a mistake?
Do not turn the short frog curl into a full sit-up.
Frog Sit-Ups: why is “Pulling the heels too close” a mistake?
Do not narrow the position enough to cause groin discomfort.
Frog Sit-Ups: why is “Swinging the arms” a mistake?
Do not use the crossed arms to create upward momentum.
Frog Sit-Ups: why is “Bending the neck” a mistake?
Do not press your chin downward instead of curling your ribs.
Frog Sit-Ups: why is “Dropping the back” a mistake?
Do not return to the mat without control during the opening phase.
What should I focus on when doing Frog Sit-Ups?
Do not press your knees into the floor. Keep sole-to-sole contact comfortable. Use a short torso curl. Keep your arms fixed over your chest. Keep your pelvis supported on the mat. Do not press your neck into your chest.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.