As a fitness writer who genuinely loves Pilates, I’ve spent years testing different movements on the mat. Some come straight from Joseph Pilates’ original repertoire, like scissors and spine twist, while others are modern adaptations designed to suit today’s bodies — think toe taps, clamshells, and STOTT Pilates-inspired variations.
Across countless first-person workouts for MC UK, one lesson keeps coming up: the simplest-looking exercises are often the most demanding. Which brings me to frog presses. Touted as a low-impact way to build deep core strength, this understated Pilates move promises better control, stronger hips, and serious abdominal engagement — all without high impact or heavy resistance. Intrigued, I committed to doing frog presses daily for a week to see whether they truly deserved the praise.
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Pilates experts praise frog presses for deep core strength — here’s why
What exactly are frog presses?
At first glance, frog presses appear almost too simple to be effective. Performed lying on your back, the exercise starts with the soles of the feet touching and the knees opening out into a diamond shape — much like a frog’s legs. From this position, you either extend the legs away from the body or lift through the hips, depending on which muscles you want to emphasise.
Certified Pilates instructor and BetterMe founder Victoria Repa explains that frog presses target the lower abdominals, inner thighs, glutes, and pelvic floor. Despite their subtle appearance, they demand serious control. Pilates teacher Jade Edwards of Coconut Wellness Studios adds that the real challenge lies in stabilising the core while the legs move freely, allowing movement to originate from the hips without disturbing the spine.
There are two common variations: one where the head and shoulders lift slightly to increase abdominal engagement, and another with the upper body relaxed on the mat to place more emphasis on the glutes. The shape may stay the same, but the muscular focus shifts — and both versions are tougher than they look.
The key benefits of frog presses
Despite their understated nature, frog presses deliver impressive results. Here are three standout benefits.
1. Deep core activation
Frog presses are particularly effective at engaging the lower abdominals, an area that traditional crunches often miss. Repa notes that they allow you to work the core deeply while reducing strain on the neck and spine. Research has shown that exercises focusing on deep core activation can improve stability and posture, making this a smart, low-impact strength option.
2. Glute and inner thigh engagement
The externally rotated leg position quietly activates the glutes and inner thighs, helping stabilise the hips without stressing the joints. According to Repa, this makes frog presses a joint-friendly way to strengthen the lower body.
3. Improved hip mobility
For anyone dealing with stiff hips, frog presses are worth considering. Studies suggest that consistent, targeted movement can improve hip mobility over time, making this exercise particularly beneficial for those who spend long hours sitting.
How to do frog presses with proper form
For my seven-day challenge, I focused on the core-dominant version of frog presses, lifting the head and shoulders slightly to maximise lower abdominal engagement. Repa recommends the following cues to maintain good form:
- Lie on your back with knees bent and turned out, heels together and toes wide.
- Place your arms by your sides or behind your head to increase intensity.
- Gently press your lower back into the mat to support the spine.
- Exhale as you extend the legs to around a 45-degree angle, keeping the heels together and core engaged.
- Inhale as you bend the knees and return to the starting position with control.
- Move slowly and deliberately — control matters more than speed.
Days one to three: finding control over momentum
I expected frog presses to be challenging, and day one confirmed it. My legs shook uncontrollably, and maintaining slow, controlled movement felt nearly impossible. Instead of flowing through each repetition, I caught myself rushing — snapping my legs back in just to finish the set.
Things became more complicated when my right hip began clicking, a familiar issue whenever I push its range of motion. It was a clear reminder that frog presses demand patience and precision, not momentum.
After seeking advice from Edwards, I refocused on the fundamentals. Her guidance was to connect the backs of my arms into the mat, gently engage the powerhouse by drawing the lower abdominals in and up, and keep the ribs relaxed. Shifting my attention from my legs to my centre made the movement feel steadier. The shaking didn’t disappear immediately, but by day three, it was clear that control was the real challenge.
Days four to seven: stronger, steadier, and more controlled
By the latter half of the week, frog presses felt noticeably less chaotic. While there were still moments of instability, I could slow the movement down and focus on precision rather than pushing through repetitions. Keeping my core stabilised and ribs relaxed transformed the exercise into something far more intentional.
Although my hip didn’t stop clicking entirely, it felt more comfortable as the days passed. I also noticed that the workload shifted away from my hip flexors and into my lower abdominals, creating a more balanced sensation.
By day seven, frog presses had earned my respect. They may be subtle, but they are undeniably demanding. I felt stronger through my core and more aware of how movement should originate from the hips — exactly what this Pilates staple promises to deliver.
