Bodyweight Frog Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Tensor Fasciae Latae, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Frog Pump, Frog Thrust
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Frog Hip Thrust
- Lie flat on your back with your knees bent and feet flat on the ground, hip-width apart.
- Position your feet so that they are close to your hips, and spread your knees apart.
- Engage your core and push through your heels to lift your hips towards the ceiling.
- At the top of the movement, squeeze your glutes tightly.
- Lower your hips back down to the starting position and repeat.
Common Mistakes
- Allowing the back to arch excessively.
- Not engaging the core during the lift.
- Using momentum rather than controlled movement.
Modifications
- Perform the exercise with your back against a wall for added support.
- Reduce the range of motion if you experience discomfort.
Tips
- Keep your feet flat on the ground.
- Focus on squeezing your glutes at the top for maximum effectiveness.
- Ensure your back remains straight throughout the movement.
Bodyweight Frog Hip Thrust Alternatives
Tags
glute
hip thrust
body weight
strength
hips
exercise
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