Frog Sit-Ups
How to do the Frog Sit-Ups
- 1
Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
- 2
Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
- 3
Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
- 4
Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
- 5
As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
- 6
As you inhale, slowly lower back to the starting position.
- 7
Repeat for the recommended amount of repetitions.
How to program the Frog Sit-Ups
Sets and reps
As an isolation movement, the Frog Sit-Ups is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Frog Sit-Ups is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Frog Sit-Ups work?
The Frog Sit-Ups primarily targets the Abdominals.
What equipment do I need for the Frog Sit-Ups?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Frog Sit-Ups should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
