Frog Crunch
Frog Crunch is built for your first months of training, using pure bodyweight leverage to deliver midsection control under load.
How to do Frog Crunch
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Frog Crunch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Frog Crunch Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Frog Crunch
Swap Frog Crunch For
Frog Crunch — Frequently Asked Questions
How do you do the Frog Crunch?
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engaging your abs, lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Frog Crunch work?
The Frog Crunch primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Frog Crunch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Frog Crunch good for beginners?
Yes. The Frog Crunch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Frog Crunch?
Try the Spell Caster, Band Assisted Wheel Rollerout or the Cable Side Bend Crunch (bosu Ball). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
