Core · Bodyweight
Crunchy Frog on Floor
How to do the crunchy frog on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the floor balanced on your tailbone, leaning back with arms extended out to the sides and legs straight out in front, heels hovering. Pull your knees in toward your chest while wrapping your arms around them, then extend your arms and legs back out wide without touching the floor. Keep your core engaged the whole time.
- 1Feel your abs squeeze as you fold knees and arms in
- 2Balance on your tailbone with a braced core
- 3Extend out fully without letting your feet drop
Common mistakes
- Avoid letting your feet or hands touch the floor between reps
- Don't strain your neck; keep it neutral
- Avoid using momentum to fling the legs
Muscles worked
The crunchy frog on floor mainly works the upper abs, lower abs, and hip flexors, with the obliques and quads assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsPrimary
- ObliquesSupport
- QuadsSupport
- Front DeltsMinor
Kovo programs the crunchy frog on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.