Frog
Plane of Motion
Sagittal
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the heels together so the legs don't drift outward.
Close the legs together as the legs straighten.
Build the midline connection to the core.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Straighten the legs.
Resist the tension as the knees bend.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Straighten the knees.
Resist the tension as the knees bend.
Spinal Stabilizers
Tranversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create lumbo-pelvic stabilization.
Keep the trunk stable against the movement of the legs.
Maintain ribcage placement so the ribs don't pop and the back doesn't arch.
Other Muscles at Play
Spinal flexors work with the spinal stabilizers to control ribcage placement and stability of the trunk and pelvis.
Scapular upward rotators allow for overhead reach to push into the bar to keep the shoulders down and wrapped under the armpits.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Hip external rotators help maintain the pilates V turnout in the legs.
Objectives
Cultivates strong abdominal control while building strength in the hip extensors and adductors.
Enhances abdominal engagement to support smooth, controlled leg movement.
Develops both power and precision in the hip adductors.
Maintains steady pelvic alignment as the adductors and extensors work dynamically.
Focus on breathing to synchronize the movement.