Frog Crunch exercise animation (Männlich)

Frog Crunch

Zielmuskel
Rectus Abdominis
Synergistenmuskeln
Adductor Brevis, Adductor Longus, Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae
Equipment
Body weight
Körperregion
Waist
Typ
Strength

The frog crunch is a bodyweight core exercise that primarily targets the rectus abdominis, with help from the obliques and the inner-thigh adductors (adductor brevis and longus), plus the quadriceps, sartorius, and tensor fasciae latae as the legs work. The frog-leg position lets you crunch the abs while keeping the hip flexors quieter, making it a good floor drill for direct ab work.

Frog Crunch: So führst du sie aus

  1. 1Lie flat on your back on a mat with your lower back lightly pressed into the floor.
  2. 2Bring the soles of your feet together and let your knees fall open to the sides, forming a frog-leg position.
  3. 3Place your hands behind your head or across your chest, keeping your elbows wide and your neck relaxed.
  4. 4Brace your abs and exhale as you curl your head, shoulders, and upper back off the floor toward your knees.
  5. 5Crunch up until your shoulder blades clear the mat, squeezing your rectus abdominis at the top.
  6. 6Hold the contraction briefly without pulling on your neck.
  7. 7Inhale and lower your upper back under control until your shoulders return to the mat.
  8. 8Repeat for your target reps, keeping the frog-leg position and tension throughout.

Technik-Tipps

  • Drive the movement from your abs, not your neck — let your hands lightly support your head rather than pull it forward.
  • Exhale on the way up and squeeze your rectus abdominis hard at the top of each rep.
  • Keep your knees relaxed and open so the inner thighs and hip muscles stay engaged without tensing your lower back.
  • Move slowly and under control rather than using momentum to throw yourself up.

Häufige Fehler

  • Pulling on the back of your head with your hands, which strains the neck and takes work away from the abs.
  • Using momentum to swing up instead of curling slowly, which removes tension from the rectus abdominis.
  • Lifting only the head and neck instead of curling the shoulder blades off the floor, so the abs barely work.
  • Letting the lower back arch up off the mat, which reduces core engagement and can stress the spine.

Häufig gestellte Fragen

What muscles does the frog crunch work?

It primarily works the rectus abdominis, with the obliques and inner-thigh adductors (adductor brevis and longus) assisting, plus the quadriceps, sartorius, and tensor fasciae latae as the legs hold the frog position.

Is the frog crunch good for beginners?

Yes. It uses only your body weight on the floor and the frog-leg setup keeps the movement simple, so it is a beginner-friendly way to train the abs directly.

How many sets and reps should I do?

For most people, 2–4 sets of 12–20 controlled reps works well. Add reps or a brief pause at the top before adding any load.

Why are my knees open in the frog crunch?

The frog-leg position, with the soles of your feet together and knees open, engages the inner-thigh and hip muscles while reducing hip-flexor involvement so the focus stays on the abs.

Ähnliche Übungen