Sprawl Frog Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Sprawl Frog Kick is a dynamic bodyweight exercise that primarily targets the quads while engaging the glutes as a secondary muscle group. It combines explosive jumping and controlled movements, requiring the performer to transition from a sprawl position into a frog-like kick, promoting lower-body strength, power, and coordination. This exercise also enhances agility, balance, and cardiovascular endurance, making it effective for both athletic conditioning and functional fitness routines.
How to Perform
Begin in a standing position with feet shoulder-width apart and arms relaxed at your sides.
Drop into a sprawl by quickly kicking your legs back and placing your hands on the floor, keeping your chest close to the ground.
Engage your core and prepare to transition into the frog kick.
Push off the ground explosively with your hands and legs, bringing your feet forward and outward into a frog-like squat position.
Keep your knees wide and your chest upright as you land softly on the balls of your feet.
Extend your legs outward slightly while maintaining balance, simulating a frog kick motion.
Return to the standing position by pushing through your quads and glutes, bringing your feet back together.
Repeat the movement fluidly for the desired number of repetitions, maintaining control and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to protect your lower back.
Land softly on the balls of your feet to reduce joint impact.
Maintain a wide knee stance during the frog kick to fully activate the glutes.
Control the transition from sprawl to frog kick to maximize quad engagement.
Avoid letting your chest collapse; keep it upright during the kick.
Use a steady breathing pattern to maintain endurance and rhythm.
Focus on explosive power when pushing off the ground.
Keep your hands planted firmly for stability during the sprawl phase.
Ensure smooth, fluid movements to prevent wasted energy.
Gradually increase speed only after mastering proper form.
How Not to Perform
Do not let your lower back sag during the sprawl to avoid strain.
Avoid landing heavily on your heels or flat feet to prevent joint impact.
Do not collapse your chest toward the ground; keep it lifted.
Avoid rushing the transition; uncontrolled movements waste energy.
Do not keep your knees too close together during the frog kick; it reduces glute activation.
Avoid locking your knees when landing; maintain a soft bend.
Do not neglect core engagement; it can lead to poor balance and injuries.
Avoid flaring your elbows excessively; keep hands stable for support.
Do not skip warming up your quads and glutes before performing the exercise.
Avoid overextending the frog kick beyond your range of motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
