Exercise guide
Lying Alternate Frog Kick
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
- Waist
The Lying Alternate Frog Kick is a targeted glute and hamstring isolation exercise that uses external hip rotation to maximize muscle fiber recruitment in the posterior chain. By alternating legs, it helps identify and correct strength imbalances while improving hip mobility and stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a mat with your forehead resting on your stacked hands to keep your neck neutral.
- Bend your knees to 90 degrees and turn your knees outward, bringing your heels together in a 'frog' position.
- Engage your core by pulling your navel toward your spine to stabilize your lower back.
How to do it
- Exhale as you squeeze your right glute to lift your right thigh slightly off the floor, driving your heel toward the ceiling.
- Hold the peak contraction at the top for one second, ensuring your hip bone stays in contact with the mat.
- Inhale as you slowly lower the leg back to the starting position with a controlled 2-second tempo.
- Repeat the movement with the left leg, alternating sides for each repetition.
Form checklist
- Keep your pelvis tucked and pressed into the floor to prevent lower back arching.
- Maintain a consistent 90-degree bend in the knee throughout the movement.
- Ensure the movement comes from the hip joint, not by twisting the torso.
- Keep your upper body relaxed and your forehead down to avoid neck strain.
Pro tips
- Focus on the 'mind-muscle connection' by visualizing your glute shortening as you lift the thigh.
- Press your heels together firmly during the lift to increase the activation of the gluteus medius and minimus.
Make it harder
- Wear ankle weights to increase the resistance on the hamstrings and glutes.
- Pause for 3 seconds at the top of each rep to increase time under tension.
Frequently asked
- What muscles does the lying alternate frog kick work?
- The lying alternate frog kick primarily targets the glutes and hamstrings, and also works the adductors and obliques as secondary muscles.
- What equipment do you need for the lying alternate frog kick?
- The lying alternate frog kick requires no equipment — just your body weight.
- Is the lying alternate frog kick good for beginners?
- Yes. The lying alternate frog kick is a beginner-friendly movement and a strong foundation to build on.