Lying Frog Crunch
Expert Advice
Focus on contracting your glutes at the top of the movement and avoid using momentum to lift your legs and hips off the ground.
How-to-do Steps
- Lie on your back with your hands behind your head, knees bent, and soles of your feet together (knees out to the sides).
- Engage your core and glutes to lift your feet off the ground, bringing your knees towards your elbows.
- Pause at the top of the movement, then slowly lower your feet back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Frog Crunch 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 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lying Frog Crunch work?
Lying Frog Crunch 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 Frog Crunch?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lying Frog Crunch suitable for beginners?
Lying Frog Crunch is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
