Lying Frog Crunch Feet Together

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent.
2. Bring the soles of your feet together and let your knees fall open to the sides in a diamond shape.
3. Place your fingertips lightly behind your ears or cross your arms over your chest.
4. Tuck your chin slightly and press your lower back firmly into the floor.

How to do it

1. Exhale and contract your abs to lift your head, neck, and shoulder blades off the floor in a controlled curl.
2. Keep your knees flared out and the soles of your feet pressed together as you crunch upward.
3. Inhale as you slowly lower your torso back to the floor, maintaining tension in the core.
4. Perform the movement with a controlled tempo, avoiding the use of momentum.

Form checklist

• Keep your lower back glued to the mat throughout the entire range of motion.
• Avoid pulling on your head or neck; use your core to lift your weight.
• Ensure your knees stay wide to keep the hip flexors deactivated.
• Focus on bringing your ribs toward your hips rather than just lifting your head.

Pro tips

• Press the soles of your feet together forcefully to create more tension in the lower abs and adductors.
• Pause at the top of the movement for a full second to maximize the peak contraction and mind-muscle connection.

Make it harder

• Hold a light weight plate or dumbbell against your chest to increase resistance.
• Perform the crunch while simultaneously lifting your feet a few inches off the ground to engage the lower abdominals further.

Frequently asked

What muscles does the lying frog crunch feet together work?

The lying frog crunch feet together primarily targets the abs, adductors, and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the lying frog crunch feet together?

The lying frog crunch feet together requires no equipment — just your body weight.

Is the lying frog crunch feet together good for beginners?

The lying frog crunch feet together is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Criss Cross Leg RaisesIntermediate · abs, adductors, and obliques
• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius
• Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
• Lying Abduction Leg Raise On FloorIntermediate · abs, adductors, and obliques