Frog Pilate
The Pilates frog is a foundational bodyweight exercise targeting the glutes and inner thighs. It involves pressing the legs out in a diagonal direction from a frog-legged position, developing hip stability, glute activation, and inner thigh engagement.
How to do it
- Lie on your back with your knees bent, feet together, and knees turned out to the sides in a frog position.
- Engage your core and press your lower back gently into the mat.
- Extend both legs out at a diagonal angle, squeezing your heels together.
- Bend your knees and draw them back to the starting frog position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the mat
- Squeeze your heels together firmly
- Keep your knees turned outward
- Extend your legs at a diagonal angle
- Move with slow and controlled motion
Breathing: Exhale as you press your legs out, and inhale as you return to the starting position.
Common mistakes
- Arching your back: This puts unnecessary strain on your spine instead of your core
- Moving too fast: Slow movement is essential for proper muscle activation
- Letting knees collapse: Keeping them turned out is key to targeting the inner thighs
- Lifting the legs too high: Aim for a diagonal angle to keep tension on the target muscles
Muscles worked
Primary: glutes. Secondary: hip flexors, inner thighs.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 45 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your hips or lower back, stop the movement and rest.
- If you have a history of hip or knee injury, check with a professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it in your glutes and the inner part of your thighs.
Can I do this if I have back pain?
If you feel discomfort in your lower back, stop immediately. Ensure your core is engaged and your back remains flat against the floor.
How often should I perform this?
As a beginner, 2–3 times per week is a great starting point to allow for recovery.