How many sets and reps should you start with for the hanging frog raise?

Start with 2 to 3 sets of 8 to 10 reps, focusing on tucking the pelvis fully rather than chasing height. Progress to more reps only once every rep reaches the thighs-parallel position without the body swinging between reps.

What can I do instead of the hanging frog raise without a pull-up bar?

A lying frog raise, done on your back with the same knees-out, heels-together position, trains the same pelvic curl without needing to hang. If you have a captain's chair at a gym, that supports your arms and lets you focus purely on the frog-shaped leg curl.

What is the hanging frog raise good for, and when should it be avoided?

It's a stepping stone between hanging knee raises and full toes-to-bar work, isolating the lower abs through a shortened, less demanding lever than straight legs. Skip it if you can't yet do a controlled hanging knee raise, since the frog position still asks the shoulders and grip to hold a full hang without swinging.

Intermediate

Hanging Frog Raise

The hanging frog raise opens the knees out to the sides so the lever is a touch shorter than a straight-leg raise, letting you focus on rolling the pelvis rather than muscling stiff legs up. Heels stay together and travel toward the groin as you curl the hips, which keeps the tension on the lower abs. It is a useful stepping stone between knee raises and full toes-to-bar work.

Equipment: Pull-Up Bar
Body part: Abs
Type: Strength
Browse by muscle: Lower Rectus Abdominals
Browse by movement: Spinal Flexion

How to do it

1
Hang from a bar with active shoulders and let the legs settle underneath you.
2
Open your knees out to the sides and bring the soles of your feet together.
3
Curl your pelvis up and pull your heels toward your groin as the knees rise.
4
Finish when your thighs pass parallel and the abs are fully shortened.
5
Lower the frogged legs under control back to the hang.
6
Exhale as you raise and inhale as you lower.

Tips

Keep the heels glued together to hold the frog shape throughout.
Focus on tucking the pelvis rather than just lifting the knees.
Kill any swing by staying tight through the shoulders and grip.

Variations

Common mistakes

The grip shifts and re-adjusts mid-set instead of staying fixed, wasting effort on regripping instead of controlling the raise.
The range stops well short of the thighs passing parallel, so the lower abs never reach a fully shortened position.
The breath gets reversed, inhaling on the lift and exhaling on the way down, which works against the natural bracing pattern for this movement.
The shoulders sag into a dead hang between reps instead of staying active, adding strain to the shoulder joints over a long set.
Rushing the lower on each rep lets the legs drop and swing instead of returning to the hang under control.

Frequently asked

How many sets and reps should you start with for the hanging frog raise?: Start with 2 to 3 sets of 8 to 10 reps, focusing on tucking the pelvis fully rather than chasing height. Progress to more reps only once every rep reaches the thighs-parallel position without the body swinging between reps.
What can I do instead of the hanging frog raise without a pull-up bar?: A lying frog raise, done on your back with the same knees-out, heels-together position, trains the same pelvic curl without needing to hang. If you have a captain's chair at a gym, that supports your arms and lets you focus purely on the frog-shaped leg curl.
What is the hanging frog raise good for, and when should it be avoided?: It's a stepping stone between hanging knee raises and full toes-to-bar work, isolating the lower abs through a shortened, less demanding lever than straight legs. Skip it if you can't yet do a controlled hanging knee raise, since the frog position still asks the shoulders and grip to hold a full hang without swinging.

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