Frog Kicks

Intermediate Level of Difficulty

The frog kick on the bench is an intermediate lower body exercise. This exercise works the muscles of the inner thighs and buttocks and is an excellent toning and shaping tool for the backside.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

frog kicks - step 1

Step 1

Lie down on the bench with your hips on the edge and your legs tucked underneath. Be sure to be gripping the bench firmly underneath you.

frog kicks - step 2

Step 2

Fully extend both legs straight out and contract the meuscle in your lower back and buttocks at the end of the movement.

frog kicks - step 3

Step 3

Pull your knees back into the tucked position and reapeat action.