Frog Pilate Advanced
The Pilates frog advanced is a bodyweight exercise targeting the glutes and hip flexors. This variation incorporates an upper body curl-up and arm pulses while performing the frog leg press, significantly increasing abdominal engagement and overall challenge.
How to do it
- Lie on your back and lift both legs to a 90-degree angle, turning your toes out and heels together.
- Lift your head and shoulders off the mat, engaging your core.
- Press your legs out at a diagonal angle as you exhale, keeping the heels together.
- Bend your knees and draw them back into the starting position.
- Simultaneously pulse your arms forward to deepen the core engagement.
- Repeat for the desired number of repetitions.
Form cues
- Keep heels connected throughout
- Press through the inner heels
- Maintain a steady curl-up
- Pulse arms with controlled energy
- Keep lower back pressed to mat
Breathing: Exhale as you press your legs out and pulse your arms; inhale as you draw your knees back to the starting position.
Common mistakes
- Arching the lower back, which puts unnecessary strain on the lumbar spine.
- Losing the heel connection, which reduces the targeted glute engagement.
- Tensing the neck, which can lead to discomfort instead of focusing on the abs.
- Moving too quickly, which prevents full muscle activation through the range of motion.
Muscles worked
Primary: glutes. Secondary: hip flexors, abs, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 12–15 reps, rest 60s
Lose weight
3 sets x 15–20 reps, rest 45s
Build muscle
3 sets x 10–12 reps, rest 90s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, ease off and ensure your spine remains imprinted on the mat.
- If you experience neck strain, take a break and focus on strengthening your core with gentler movements first.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a strong engagement in your lower abs and the inner/upper portion of your glutes.
What if my neck hurts?
Lower your head and shoulders slightly or place one hand behind your head for support while keeping the core engaged.
Can I do this if I am a beginner?
This is an advanced movement; if it feels too difficult, start with the standard frog pilate to build foundational strength.