Crunchy Frog on Floor
- Synergistenmuskeln
- Biceps Brachii, Deltoid Anterior, Obliques, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Chest, Hips, Thighs, Waist
- Typ
- Strength
The crunchy frog on floor is a bodyweight core exercise that balances you on your tailbone while you extend and tuck your limbs in one fluid motion. It primarily works the abs (rectus abdominis), hip flexors (iliopsoas), and chest (pectoralis major), with the quads driving leg extension and the side abs, front shoulders, and biceps assisting. It builds dynamic balance and trunk control with no equipment.
Crunchy Frog on Floor: So führst du sie aus
- 1Sit on the floor and balance on your tailbone, leaning your torso back slightly while keeping your spine long.
- 2Tuck your knees into your chest and wrap your arms around your shins, curling into a tight ball.
- 3Brace your abs and lift your feet off the floor so you are balanced only on your tailbone.
- 4In one motion, extend your legs out straight in front of you while opening your arms wide to the sides.
- 5Reach a fully extended position with legs nearly straight and arms spread, keeping your abs engaged to hold balance.
- 6Pull your knees back into your chest and wrap your arms around your shins again, returning to the tucked ball.
- 7Move smoothly between the tuck and the extension without letting your feet touch the floor.
- 8Complete your reps, then lower your feet and sit up to finish.
Technik-Tipps
- Keep your abs braced throughout so your lower back stays supported and you control the balance rather than rocking.
- Lean back just enough to balance on your tailbone; too upright makes it easy, too far back strains the neck.
- Open your arms wide and extend your legs at the same time so the tuck and the reach happen as one coordinated movement.
- Exhale as you extend out and inhale as you tuck back in to keep a steady rhythm.
- Slow the tempo if you lose balance — control beats speed on this move.
Häufige Fehler
- Letting the feet drop to the floor between reps, which kills the constant tension on the abs and hip flexors that makes the move work.
- Rounding the upper back and pulling with the neck instead of the abs, which strains the neck and reduces core engagement.
- Extending the legs only partway, which shortens the range of motion and underworks the quads and hip flexors.
- Rushing the reps and using momentum, which lets you bounce through the movement instead of controlling it with your core.
Häufig gestellte Fragen
What muscles does the crunchy frog on floor work?
It primarily works the abs (rectus abdominis), hip flexors (iliopsoas), chest (upper and lower pec fibers), and quads. The side abs, front shoulders, biceps, and the tensor fasciae tendons in the hip flexor assist with balance and movement.
Is the crunchy frog good for beginners?
It can be, but it demands balance and core strength. Beginners can start with their feet lightly touching the floor between reps, then progress to keeping the feet lifted the whole set once the balance feels stable.
How many sets and reps should I do?
Aim for 2 to 4 sets of 10 to 20 controlled reps. Since it is a bodyweight move, focus on full range of motion and steady balance rather than rushing for higher numbers.
Where should I feel the crunchy frog?
You should feel it mainly in your abs and the front of your hips as you balance and extend. The quads work to straighten the legs and the chest opens as you spread your arms wide.
