Lying Alternate Frog Kick
Face down with the knees bent, lift one thigh at a time off the floor with the glute and lower it, the forehead resting on the hands.
How to do it
Setup
Face down on a mat, forehead on the stacked hands, knees bent so the soles face the ceiling.
Steps
- Squeeze one glute and lift that thigh off the floor, the knee still bent.
- Lower it slowly and lift the other.
- Keep the hips pressed down as the legs alternate.
Common mistakes
Lifting with the lower back: the glute raises the thigh; keep the back quiet. Knee straightening as it lifts: hold the bend. Hips rolling toward the working side: keep both hip bones on the mat.
Breathing
Exhale on each lift, inhale lowering.
