Lying Alternate Frog Kick

Instructions

1
Lie flat on your back on a mat or floor with your body in a horizontal prone position. Keep your lower back neutral against the floor and your right leg bent at approximately 90 degrees with the foot flat on the ground for stability.
2
Position your left leg with a slight bend in the knee. Engage your core and ensure your neutral spine alignment is maintained throughout the movement. Place hands at your sides or across your chest for balance.
3
Slowly lower your left leg toward the floor in a controlled manner by extending the knee, allowing gravity to lengthen the quadriceps muscle. Lower as far as you can while maintaining neutral spine position without letting your lower back arch off the floor.
4
Drive through your quadriceps to raise the left leg back up to the starting position, lifting it toward the ceiling. Complete all repetitions on one side before switching to the opposite leg. Maintain controlled tempo throughout the concentric phase.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Sartorius
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Focusing on the Lying Alternate Frog Kick allows you to target the Rectus Femoris with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

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, Sartorius to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Lying Alternate Frog Kick
  • Cable Lying Alternate Frog Kick
  • Banded Lying Alternate Frog Kick

Beginner Tips

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

Frequently Asked Questions