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
- beginner
- Estimated Calories
- 4
- Alternate Names
- Frog Glute Bridge
How to: Frog Hip Thrust
- Begin by lying on your back with your feet flat and knees bent.
- Place the soles of your feet together and let your knees fall out to the sides.
- Engage your core and glutes, then lift your hips towards the ceiling.
- Hold the top position for a moment, squeezing your glutes.
- Lower back down and repeat for the desired repetitions.
Common Mistakes
- Allowing knees to collapse inward.
- Lifting too high, causing lower back strain.
- Not engaging the core properly.
Modifications
- Perform the exercise with elevated feet for easier execution.
- Do it in a lying position on a soft surface for added comfort.
Tips
- Keep your feet flat and knees wide during the thrust.
- Focus on squeezing your glutes at the top of the movement.
- Engage your core throughout the exercise.
Frog Hip Thrust Alternatives
Tags
glutes
hips
strength
bodyweight
beginner
thrust