Bodyweight Frog Hip Thrust Exercise Guide

Bodyweight Frog Hip Thrust gif

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

Body muscles front

Back

Body muscles back

How to: Bodyweight Frog Hip Thrust

  1. Lie flat on your back with your knees bent and feet flat on the ground, hip-width apart.
  2. Position your feet so that they are close to your hips, and spread your knees apart.
  3. Engage your core and push through your heels to lift your hips towards the ceiling.
  4. At the top of the movement, squeeze your glutes tightly.
  5. 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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