Frog Crunch

Instructions

1
Lie supine on the floor or mat with legs extended, arms at sides or hands behind head for support, torso flat against the surface
2
Bend knees and draw legs toward chest to prepare, maintaining neutral spine position throughout the movement
3
Slowly lower legs toward the floor in a controlled manner, keeping knees bent or slightly extended depending on difficulty level, resisting gravity without touching down completely
4
Drive legs back up using quadriceps and hip flexor strength to return to starting position with knees bent, squeezing thighs at the top of the movement
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Tensor Fasciae Latae
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Frog Crunch is an incredibly effective Strength movement designed to fully engage the Rectus Femoris. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Femoris, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Tensor Fasciae Latae to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Frog Crunch
  • Cable Frog Crunch
  • Banded Frog Crunch

Beginner Tips

If you are new to the Frog Crunch , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions