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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