Sitting Frog Crunch On A Padded Stool

Muscles worked

Setup

1. Sit on the edge of a padded stool or bench, gripping the sides just behind your hips for support.
2. Lean your torso back to a 45-degree angle while maintaining a flat back and neutral spine.
3. Lift your feet off the ground, bringing your heels together and pointing your knees outward in a 'frog' position.

How to do it

1. Inhale and extend your legs straight out in front of you, keeping your heels together and knees turned out.
2. Exhale as you pull your knees back toward your chest, simultaneously crunching your upper body slightly forward to meet them.
3. Maintain a controlled 2-1-2 tempo, focusing on the deep contraction in the lower abdominals.
4. Keep your core braced throughout the entire range of motion to protect your lower back.

Form checklist

• Keep your heels glued together throughout the entire movement.
• Ensure your lower back does not arch excessively as you extend your legs.
• Keep your chest open and shoulders pulled back and down.
• Avoid using momentum or swinging the legs; use the abs to drive the movement.

Pro tips

• At the peak of the contraction, squeeze your heels together hard to further activate the lower abdominals and pelvic floor.
• Maintain a slight 'hollow body' position even at full extension to keep constant tension on the core muscles.

Make it harder

• Release your hands from the stool and hold them out to your sides to remove the stability assist and force the core to balance the body.
• Slow down the eccentric phase (leg extension) to four seconds to increase time under tension.

Frequently asked

What muscles does the sitting frog crunch on a padded stool work?

The sitting frog crunch on a padded stool primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the sitting frog crunch on a padded stool?

The sitting frog crunch on a padded stool requires no equipment — just your body weight.

Is the sitting frog crunch on a padded stool good for beginners?

The sitting frog crunch on a padded stool is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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