Exercise
Supine frog press on the mat with a resistance band around the thighs for hip control, inner-thigh engagement, and core stability.
Setup instructions
Lie supine on the mat with knees bent and soles of the feet together. Place a looped resistance band just above the knees. Rest the arms by the sides with palms down. Find a neutral pelvis with the low back gently supported on the mat.
Breathing cues
Exhale to press. Inhale to hold. Exhale to release.
Movement steps
- 1Inhale to prepare in the frog position.
- 2Exhale to press the knees outward against band tension while keeping the feet together.
- 3Hold briefly with the deep core engaged and the pelvis level.
- 4Inhale to maintain the outward pressure with steady breath.
- 5Exhale to release and repeat with controlled tempo.
Common mistakes
Letting the low back arch off the mat; forcing the knees apart beyond comfortable range; losing foot contact; using excessive band tension; holding the breath.
Safety notes
Keep the outward press moderate and pain-free. Stop if groin pinching or sharp hip discomfort appears.
Connections
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Frog Press suitable for beginners?
Yes. The frog position with a band above the knees is stable and easy to control. Keep the outward press moderate.
What muscles does Resistance Band Frog Press work?
The adductors and glutes press the knees outward while the deep core maintains pelvic stability in the frog position.
What is Resistance Band Frog Press good for?
It builds hip control and inner-thigh engagement before reformer frog, inner thigh press, and bridge progressions.
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