Lying Frog Kick

Body Part: Hips

Muscle: Other

Equipment: Body Weight

Lying Frog Kick is a bodyweight floor exercise performed face down with the knees bent and the legs working through a short, frog-like hip extension. The image shows a prone setup with the upper body resting on the floor while the legs lift and lower under control, which makes this movement more about glute-driven tension and coordination than about speed or load. It is a useful option when you want to train the backside of the hips without needing equipment.

The main training effect comes from keeping the pelvis quiet while the thighs move through the range. That means the glutes have to extend the hips while the lower back stays out of the motion as much as possible. Because the knees stay bent, the exercise changes the feel of the contraction compared with a straight-leg glute raise: it is usually shorter in range, but it can be easier to isolate the hips and stay honest with the position.

Setup matters a lot here. Start flat on the stomach, place the arms where they let the neck relax, and bend the knees into a comfortable frog shape before the first repetition. From there, lift the legs with control, squeeze the glutes at the top, and lower without dropping the hips into the floor. If the ribs flare, the lower back arches hard, or the movement turns into a swing, the set is usually too fast or too big.

Use Lying Frog Kick as an accessory drill, warmup pattern, or low-load glute finisher when you want focused hip work and clean body control. It fits well for beginners because the bodyweight version is simple to learn, but it still rewards precision. Keep the range pain-free, make the lift smooth, and treat every repetition like a position check rather than a momentum test.

Instructions

• Lie face down on the floor with your forehead resting on your forearms and your hips and ribs settled against the mat.
• Bend both knees so your shins are angled upward and your feet are relaxed behind you in the frog position.
• Set your pelvis still and lightly brace your midsection before the first rep.
• Press both thighs upward by squeezing your glutes, keeping the knees bent instead of straightening the legs.
• Lift only until the thighs rise and the lower back does not take over the movement.
• Pause briefly at the top and keep the neck long instead of looking forward.
• Lower the legs back down with control until the thighs touch or hover just above the floor.
• Exhale as you lift and inhale as you lower, then repeat for the planned reps.

Tips & Tricks

• Think about moving the thighs from the hips, not kicking the feet or arching the lower back.
• Keep the forehead and forearms relaxed so you are not straining the neck while the legs work.
• Use a smaller lift if your ribs pop off the floor or your low back starts to pinch.
• The top position should feel like a glute squeeze, not a hamstring cramp or a lumbar squeeze.
• Move slowly enough that the thighs do not bounce off the floor on each rep.
• Keep the knees bent at roughly the same angle throughout the set instead of opening and closing them.
• A short pause at the top makes the glutes do more work than a fast up-and-down rhythm.
• Stop the set when you can no longer keep the pelvis quiet and the motion turns into spinal extension.

Frequently Asked Questions

What does Lying Frog Kick train most?

It mainly trains the glutes through hip extension, with the hamstrings and core helping to keep the body organized on the floor.

Why are the knees bent instead of keeping the legs straight?

The bent-knee position shortens the lever and changes the feel of the glute contraction, which can make it easier to isolate the hips without swinging.

How high should the thighs lift off the floor?

Lift only as high as you can while keeping the pelvis stable. If the lower back starts to arch hard, the range is too large.

Should my feet stay together in the frog position?

The exact foot distance can vary a little, but the knees should stay comfortably bent and the legs should move as one controlled unit rather than flaring wildly.

Where should I feel this exercise?

You should feel the work mainly in the back of the hips and glutes, with some assistance from the hamstrings and midsection.

Is Lying Frog Kick beginner-friendly?

Yes. It is a simple bodyweight drill as long as you keep the lift small, the neck relaxed, and the low back from taking over.

What is the most common mistake with this movement?

The biggest mistake is turning it into a lower-back arch instead of a glute squeeze.

How can I make Lying Frog Kick harder without adding weight?

Slow the lowering phase, hold the top squeeze for a beat, or add more reps while keeping the pelvis quiet.