Exercise guide
Lying Frog Kick
- Beginner
- Isolation
- Rep-based
- Hips
- Lower legs
The Lying Frog Kick is a highly effective glute isolation exercise that emphasizes the gluteus maximus and medius by combining hip extension with external rotation. It is excellent for improving mind-muscle connection and building gluteal endurance while minimizing lower back involvement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a mat with your forehead resting on your stacked hands to maintain a neutral spine.
- Bend your knees to 90 degrees and bring your heels together, pointing your toes outward to form a diamond shape with your legs.
- Widen your knees slightly beyond hip-width apart while keeping your heels firmly pressed against each other.
How to do it
- Exhale and squeeze your glutes hard to lift your thighs 2-4 inches off the floor while keeping your heels pressed together.
- Hold the peak contraction at the top for one second, focusing on the tension in your glutes.
- Inhale as you slowly lower your thighs back to the floor with control, maintaining the diamond leg shape.
- Perform the movement with a controlled tempo, avoiding the use of momentum or swinging.
Form checklist
- Keep your heels pressed firmly together throughout the entire set to maintain external rotation.
- Avoid arching your lower back; the lift should come from hip extension, not lumbar extension.
- Keep your pelvis pressed into the floor to stabilize your core.
- Ensure your upper body remains relaxed and your neck stays neutral.
Pro tips
- Focus on 'scooping' your pelvis into the floor before you lift to maximize gluteal recruitment and protect the spine.
- Imagine you are trying to push your heels directly toward the ceiling rather than just lifting your knees.
Make it harder
- Place a light-to-medium resistance loop band just above your knees to increase the demand on the gluteus medius.
- Incorporate a 3-5 second isometric hold at the top of every repetition to increase time under tension.
Frequently asked
- What muscles does the lying frog kick work?
- The lying frog kick primarily targets the glutes and hamstrings, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the lying frog kick?
- The lying frog kick requires no equipment — just your body weight.
- Is the lying frog kick good for beginners?
- Yes. The lying frog kick is a beginner-friendly movement and a strong foundation to build on.
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- Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps