Core · Bodyweight
Lying Alternate Frog Kick
How to do the lying alternate frog kick, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with hands tucked under your glutes and legs lifted. Bend both knees out to the sides into a frog position, then extend one leg straight while the other stays bent, alternating the kick out with control.
- 1Feel your lower abs and hip flexors driving each leg out
- 2Keep your lower back pinned to the floor throughout
- 3Squeeze the abs as you extend each leg
Common mistakes
- Don't let your back arch when the legs extend
- Avoid using momentum to swing the legs
- Don't drop the legs so low you lose core tension
Muscles worked
The lying alternate frog kick mainly works the lower abs and hip flexors, with the upper abs, obliques, and adductors assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- AdductorsSupport
- QuadsMinor
Kovo programs the lying alternate frog kick 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.