Frog Hip Thrust
Description
The frog hip thrust is a hip thrust variation performed with the soles of the feet pressed together and the knees splayed out wide (frog-leg position). The external hip rotation places the gluteus maximus in a stronger position to fire, especially the upper glutes. It is excellent for direct glute isolation.
Muscle Group
Equipment Required
Frog Hip Thrust Instructions
- Sit with your upper back against a bench. Bring the soles of your feet together.
- Let your knees fall open to the sides — your feet form a triangle shape.
- Keep the soles of your feet pressed together throughout the entire exercise.
- Brace your core. Tuck your chin slightly.
- Drive through the outside edges of your feet and squeeze your glutes to lift your hips.
- Continue until your hips are fully extended. Your knees stay splayed out wide.
- Squeeze glutes hard at the top for one to two seconds.
- Lower under control. Repeat for 12 to 20 reps.
Frog Hip Thrust Form & Visual
Frog Hip Thrust Benefits
- Biases the upper gluteus maximus
- External hip rotation increases glute activation
- Direct glute isolation with no leg loading
- Easy to perform with just a bench or even on the floor
- Excellent finisher for glute workouts
- Can be progressed with weight plate on hips
Frog Hip Thrust Muscles Worked
- Gluteus maximus (especially upper)
- Gluteus medius
- Adductors (stretched)
Frog Hip Thrust Variations & Alternatives
- Standard Hip Thrust
- Kneeling Hip Thrust
- Dumbbell Glute Bridge
- Frog Glute Bridge (no bench)
- Weighted Frog Hip Thrust
- Banded Frog Hip Thrust
