Frog Crunch

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs extended.
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides in a butterfly position.
3. Place your fingertips lightly behind your ears or cross your arms over your chest.

How to do it

1. Exhale and contract your abdominals to lift your head, neck, and shoulder blades off the floor.
2. Focus on pulling your ribcage toward your pelvis while keeping your lower back pressed firmly into the mat.
3. Inhale as you slowly lower your upper body back to the starting position with a controlled 2-second tempo.

Form checklist

• Keep your lower back glued to the floor throughout the movement.
• Avoid pulling on your neck with your hands; use your core to lift.
• Maintain the butterfly leg position to keep the hip flexors relaxed.
• Keep a small space between your chin and your chest.

Pro tips

• Pause for one second at the peak of the contraction to maximize muscle fiber recruitment.
• Visualize your belly button pulling down toward your spine as you lift to ensure deep core engagement.

Make it harder

• Lift your feet 2-3 inches off the ground while performing the crunch to increase lower abdominal tension.
• Perform the movement with your arms extended overhead to increase the lever length and resistance.

Frequently asked

What muscles does the frog crunch work?

The frog crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the frog crunch?

The frog crunch requires no equipment — just your body weight.

Is the frog crunch good for beginners?

Yes. The frog crunch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals