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The Alternating Frog Kick Exercise

The alternating frog kick exercise is designed to help strengthen and develop your upper hips, hamstrings and booty area. It’s a bit of a weird exercise because it feels a little unnatural. That’s not to say it’s a bad exercise because it’s not, in fact it’s one of the better hip and booty builder out there.

It will take a few tries to get the hang of it so take it slow and try and get a good feel for the alternating frog kick exercise. Personally, I really felt it in my hamstrings the first few tries. After a few workouts, the movement started to feel more natural and now it’s a part of my regular leg workout.

You may really feel it in your hamstrings at first and that’s ok. If you feel any cramping in your hamstrings, please stop the exercise and call it a night.   

The alternating frog kick exercise - Start position

The alternating frog kick exercise - Right leg

The alternating frog kick exercise - Left leg

Position for the alternating frog kick exercise

Lay an exercise or yoga mat down on the floor. If you don’t have one, try laying a towel down. Lie with your stomach on the floor with your arms in front of your chest with your chin up and eyes looking forward. Your head should be two to three inches off the floor. Keep your back nice and straight. Curl your feet towards your buttocks until they are at a 90 degree angle.     

How to perform the alternating frog kick exercise

Using your hips and buttocks, raise your right leg about 4 to 6 inches off the ground. Lower it back to the start position and raise your left leg 4 to 6 inches off the ground. Repeat this alternating pattern until your repetitions have been completed.  


Breathe in as you raise your right leg and breathe out as you lower it. Repeat for the left leg.     

Important points for the alternating frog kick exercise

·         Remember to keep your legs bent at 90 degrees throughout the entire exercise.

·         You are going to feel the exercise working your hamstrings and if they start to cramp up, please stop and call it a night

·         You may also feel it in your lower back. Don’t force the exercise, go as far as you can and allow your leg to come back down. Over time you will start to get stronger and you will be able to lift your leg up higher

Video for the alternating frog kick exercise

Related Exercises:

The Hip Thrust Exercise

The Kneeling Reverse Leg Kickback Exercise

The Kneeling Reverse Leg Circles Exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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