About this exercise
A hip and glute activation exercise performed lying on the back in which you push both legs outward simultaneously in a frog-kick motion, improving hip mobility and inner-thigh strength.
Lying Frog Kick
Step by step instructions, muscle activation and variants for the Lying Frog Kick.
EasyGlutes
How to Perform
- Lie flat on your back with arms by your sides
- Bring both heels together near your hips with knees bent and turned out to the sides
- Push both legs outward and extend them straight in a simultaneous frog-kick motion
- Bring both legs back inward and return to the starting bent position
- Repeat for the desired number of reps, moving with control throughout
Muscle Activation
Primary
Glutes
Secondary
HamstringsInner thighs
About the Lying Frog Kick
The Lying Frog Kick is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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