Frog Sit-Ups
An intermediate isolation strength exercise that works the abs, needing no equipment.
Starting position
End position
How to Do Frog Sit-Ups
- Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
- Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
- Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
- Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
- As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
- As you inhale, slowly lower back to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Frog Sit-Ups
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Weighted Sit-Ups - With Bands
An intermediate isolation strength exercise that works the abs.
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2
Press Sit-Up
An advanced compound strength exercise that works the abs, using a barbell.
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3
Ab Crunch Machine
An intermediate isolation strength exercise that works the abs, using a machine.
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4
Ab Roller
An intermediate compound strength exercise that works the abs.
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5
Advanced Kettlebell Windmill
An intermediate isolation strength exercise that works the abs, using a kettlebell.
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6
Barbell Ab Rollout
An intermediate compound strength exercise that works the abs, using a barbell.
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7
Barbell Rollout from Bench
An intermediate compound strength exercise that works the abs, using a barbell.
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8
Butt-Ups
A beginner compound strength exercise that works the abs, needing no equipment.
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9
Double Kettlebell Windmill
An intermediate strength exercise that works the abs, using a kettlebell.
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10
Jackknife Sit-Up
A beginner compound strength exercise that works the abs, needing no equipment.
Frequently Asked Questions
What muscles do frog sit-ups work?
Frog Sit-Ups primarily works the abs.
What equipment do I need for frog sit-ups?
None. Frog Sit-Ups is a bodyweight movement you can do anywhere you have floor space.
Frog Sit-Ups: is it suitable for beginners?
Frog Sit-Ups is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of frog sit-ups?
Weighted Sit-Ups - With Bands, Press Sit-Up, Ab Crunch Machine train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my frog sit-ups reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; frog sit-ups can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Frog Sit-Ups with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.