How to Frog Kick (and Modified Frog)

To frog kick, start horizontal with your knees bent and fins up. Load the stroke by turning your fins outward, sweep them back and together in a controlled power stroke that pushes water behind you, then glide before the next kick. The modified frog is a smaller version driven from the knees and ankles.

By Jeremiah Gardner · Last reviewed October 16, 2026

The frog kick is the DIR diver's everyday kick. It moves you forward efficiently, it lets you glide, and it sends water behind you instead of into the bottom. It's the first of UTD's five foundation kicks, and the one the others build on.

What does a good frog kick look like?

From the side: a flat diver, knees bent, fins up behind them at about the level of the body, moving in long, unhurried strokes with a clear glide between them. The diver doesn't rise or sink with each kick, and the bottom behind them stays clear.

How do you frog kick, step by step?

Every UTD kick has three phases: loading, power, and glide or rest.

Start position. Horizontal and neutral, knees bent, fins up behind you, soles facing up. Look forward.

Load. Rotate your ankles so your fins turn outward, and move them into position for the stroke. Keep the movement smooth; loading shouldn't push you anywhere.
Power. Sweep the fins out and back, then bring them together behind you in a controlled stroke that pushes water behind you. The force comes from the sweep of the blades, not from straightening your legs.
Glide. Hold still and let the kick carry you. When you start to slow, begin the next stroke.

The glide gives each power stroke time to produce movement. Keep it deliberate rather than kicking continuously when the dive does not require that.

What is the modified frog kick?

The modified frog is the same motion, made smaller and driven mostly from the knees and ankles. Your thighs barely move.

Use it when a full frog kick would be too much: close to the bottom, near a reef or wreck, in a group, or anywhere you need to move a short distance gently. It's also the kick most divers use while holding position near their team.

The five most common faults

Fault	What you see	Fix
Dropped knees	Fins below your body; each kick pushes you up and stirs the bottom	Fix trim first; keep knees bent and fins up level with your body
Kicking from the hips	Big leg movements, little forward motion, a rocking body	Keep your thighs quiet; drive the stroke from the knees and ankles
No glide	Constant kicking, fast breathing	Kick, then wait. Count a beat before the next stroke
Uneven legs	You turn or roll with every kick	Slow down and film from behind; match the two sides
Rushing the stroke	Short, choppy kicks that move you little	Make each stroke slower and more complete

How do you practice it?

On land first. Lie face down on a bench and work through the motion slowly.
Without fins in a pool. The motion is easier to feel without the resistance of the blades.
Over sand. The bottom gives instant feedback: if it clouds behind you, the stroke is pointing down.
On video, from the side and from behind. You can't see your own fins.

What about trim and fins?

Horizontal trim helps the frog kick direct thrust where you intend. If your feet hang, see Horizontal Trim. Stiff, non-split fins make it much easier; see Fins for Frog Kicking.

Learn it with feedback

Our Propulsion and Back Kick Extension focuses on non-silting propulsion and positioning kicks while holding buoyancy and trim. The frog kick and modified frog are also core skills in Essentials of Recreational Diving. For all five kicks, see Scuba Finning Techniques.

Frequently asked questions

Is the frog kick better than the flutter kick?

For most DIR diving, yes. The frog kick moves you efficiently with a glide and directs water behind you rather than at the bottom. The flutter kick still has uses, and the modified flutter is useful in tight spaces.

Why do I go up when I frog kick?

Usually because your knees have dropped and your fins sit below your body, so each stroke pushes water down and you up. Fix your trim and keep the fins level with your body.

What fins are best for frog kicking?

Stiff, non-split blades with spring straps. Split fins struggle with frog and back kicks, and UTD's propulsion training requires non-split fins.

How long does it take to learn?

Many divers get a working frog kick within a few dives with feedback. Making it smooth, efficient and automatic takes much longer, which is why video helps.