Frog Hip Thrust
Lie on your back with knees bent, soles of your feet pressed together, and knees splayed out to the sides (frog position). Position your heels relatively close to your glutes, ensuring your lower back is flat on the floor.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- hamstrings
- rectus abdominis
- obliques
Target muscles
- glutes
- hips
How to perform
- 1
Lie on your back with knees bent, soles of your feet pressed together, and knees splayed out to the sides (frog position).
- 2
Position your heels relatively close to your glutes, ensuring your lower back is flat on the floor.
- 3
Engage your core and glutes, then drive through the outer edges of your feet and heels to lift your hips off the floor.
- 4
Squeeze your glutes forcefully at the top, creating a straight line from your knees through your hips to your shoulders.
- 5
Slowly lower your hips back down to the starting position with control, avoiding any arching in the lower back.
- 6
Repeat for the desired number of repetitions, maintaining tension in the glutes.
Safety & form
Train smart. Read these notes before adding heavy load.
