Frog Sit-Ups

Frog Sit-Ups is a intermediate-level isolation in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 1Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
2. 2Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
3. 3Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
4. 4Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
5. 5As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
6. 6As you inhale, slowly lower back to the starting position.
7. 7Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.