Prone frog kick: how to do it and what it works

Hip extension with bent knees lying face down on a bench.

Image: start and end of the movement.

How to do it

Simultaneous hip extension with bent knees and a band, performed face down on a bench to limit trunk momentum.

Form. Rest your pelvis and chest, keep your knees bent and raise your feet through a small range without lifting your abdomen.

Common mistake. Hyperextending the lower back, opening the hips too wide, or moving the load in jerks.

Gluteus maximus · Resistance band, Flat bench

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.