Frog Pose
Looping clip from the Homie Fit app
Exercise · Legs
Frog Pose
- Stretch
- No jumping
- On the floor
Difficulty
Intermediate
Standard set
40 s
Intermediate level in the app
Calories
≈ 18kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Come onto your forearms with your knees wide apart.
- 2
Line your ankles up with your knees.
- 3
Rock your hips slowly back and forth.
Pad your knees with a towel.
Muscles worked
- Mobility
- Legs
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 8 | 9 | 11 | 12 |
| 10 min | 15 | 18 | 21 | 24 |
| 20 min | 31 | 37 | 43 | 49 |
| 30 min | 46 | 55 | 64 | 73 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Sensitive knees
Variations
In these workouts
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Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
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