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
Common Mistakes
Common mistakes content is coming soon.
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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