Lying Alternate Frog Kick
Expert Advice
Keep your movements controlled and focus on fully engaging your glutes with each kick to maximize muscle activation.
How-to-do Steps
- Lie face down on a mat with your hands under your chin.
- Bend your knees, spreading them apart while keeping your feet together.
- Alternate lifting each heel towards the ceiling, squeezing your glutes at the top of the movement.
- Lower the leg back down and repeat with the opposite leg.
- Continue alternating for the desired number of repetitions.
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Muscles Worked
Lying Alternate Frog Kick primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Alternate Frog Kick work?
Lying Alternate Frog Kick primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Alternate Frog Kick?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Alternate Frog Kick suitable for beginners?
Yes, Lying Alternate Frog Kick is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
