Bodyweight Frog Hip Thrust
Description
The bodyweight frog hip thrust is a hip thrust style move where the soles of the feet are pressed together with the knees out wide. The frog position shifts emphasis to the outer glutes and adductors. It is a strong bodyweight glute builder.
Muscle Group
Equipment Required
Bodyweight Frog Hip Thrust Instructions
- Sit on the floor with the soles of your feet pressed together.
- Let your knees fall out wide.
- Place your upper back against a sturdy bench.
- Brace your core and keep your chin tucked.
- Drive through the outer edges of your feet to lift your hips up.
- Reach a flat hip position with the body in a tabletop.
- Squeeze the glutes hard at the top.
- Lower the hips back down with control.
Bodyweight Frog Hip Thrust Form & Visual
Bodyweight Frog Hip Thrust Benefits
- Builds outer glutes
- Trains adductor strength
- No equipment required
- Strong bodyweight glute move
- Hits glute medius
- Useful at-home option
Bodyweight Frog Hip Thrust Muscles Worked
- Gluteus maximus
- Adductors
- Hamstrings
- Gluteus medius
Bodyweight Frog Hip Thrust Variations & Alternatives
- Hip Thrust
- Glute Bridge
- Frog Pump
- Banded Hip Thrust
