Reverse Frog Crunch

Instructions

1
Sit upright on a bench or chair with torso upright, back against support if available. Position one leg extended straight ahead while the other foot remains planted on the ground for stability. Hands can grip the bench edge or rest on thighs for support.
2
Ensure the torso remains stationary and upright throughout the movement. Engage core muscles and maintain neutral spine. The supporting leg should remain planted for stability.
3
Slowly lower the extended leg by bending the knee, bringing the foot toward the ground in a controlled manner. This eccentric phase emphasizes the lengthening of the quadriceps while maintaining upper body stillness.
4
Drive through the quadriceps to extend the leg back to starting position. Complete knee extension at the top of the movement, squeezing the quadriceps at full extension. Return to the starting position with control.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Reverse Frog Crunch is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Hips stability and proprioception during heavy loads.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

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

Exercise Variations

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

Frequently Asked Questions