Bodyweight

Prone Frog Kick

Prone Frog Kick exercise focuses on glutes and hamstrings. Lying on your stomach, you perform a frog-kick motion, enhancing lower body strength, flexibility, and stability.

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Prone Frog Kick instructions

Step-by-step instructions

1

Begin by lying down flat on your stomach on a comfortable surface.

2

Extend your arms out in front of you, similar to the 'Superman' position.

3

Bend your knees and let your feet face upwards, like a frog.

4

Squeeze your glutes and lift the lower half of your legs towards the ceiling.

5

Slowly lower your legs back down, without allowing your knees to touch the ground and repeat for the set number of reps.

Begin by lying down flat on your stomach on a comfortable surface.

Extend your arms out in front of you, similar to the 'Superman' position.

Bend your knees and let your feet face upwards, like a frog.

Squeeze your glutes and lift the lower half of your legs towards the ceiling.

Slowly lower your legs back down, without allowing your knees to touch the ground and repeat for the set number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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