Frog Sit-Up
Trains the Abs.
- Equipment
- Bodyweight
- Mechanic
- Isolation
- Force
- Pull
- Level
- Intermediate
How to do it
- Lie on your back and put the soles of your feet together, letting your knees fall out to the sides.
- Draw the heels in toward your hips.
- Cross your arms over your chest or rest your fingertips beside your ears.
- Curl your shoulders and upper back off the floor toward your knees.
- Stop where the lower back begins to lift, then hold briefly.
- Lower under control until the shoulder blades touch down.
Common mistakes
- Forcing the knees toward the floor. They fall out as far as the hips comfortably allow; pushing them down adds a stretch the exercise is not about.
- Trying to sit all the way up. The open-hip position makes a full sit-up awkward, which is deliberate — it is one of the ways this variation keeps the hip flexors out.
- Pulling on the head with the hands. Fingertips beside the ears, neck in line with the spine.
- Expecting the position to remove the hip flexors entirely. It reduces their leverage rather than switching them off, and a very long range still brings them back.