About this exercise
A hip and glute activation drill performed lying on the back in which you alternately extend and sweep each leg outward in a frog-kick motion, improving hip mobility and inner-thigh engagement.
Lying Alternate Frog Kick
Step by step instructions, muscle activation and variants for the Lying Alternate Frog Kick.
EasyGlutes
How to Perform
- Lie flat on your back with arms by your sides
- Bring both feet together near your hips with knees bent and turned out to the sides
- Kick one leg outward and extend it straight in a sweeping frog-kick motion
- Draw the extended leg back in to the starting butterfly position
- Alternate the kick to the opposite leg for the desired number of reps
Muscle Activation
Primary
Glutes
Secondary
HamstringsInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Lying Alternate Frog Kick
The Lying Alternate 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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