Lying Frog Push
Lying Frog Push Exercise Description
The Lying Frog Push is a supine hip-extension exercise performed with the hips externally rotated and abducted (soles of the feet together). It primarily targets the gluteus maximus while the deep hip external rotators assist; the hamstrings and posterior chain contribute, and the abdominal wall stabilizes the pelvis to maintain a neutral spine. The butterfly foot position encourages “knees out,” helping you drive hip extension without relying on lumbar extension. This variation is useful for learning to initiate the movement from the glutes, keeping the ribs stacked over the pelvis and the sacrum stable on the way down. Expect a short range of motion focused on quality tension and controlled lumbopelvic mechanics.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Piriformis
- Stabilizing Muscles: External Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Frog Push Exercise
‘- Lie on your back with head, shoulder blades, and arms on the floor; palms down about 30–45° from your sides.
– Bend knees and bring the soles of your feet together; let knees fall out comfortably. Heels close to the hips; outer edges of the feet contact the floor.
– Set your trunk: ribs down, light abdominal brace, and a slight posterior pelvic tilt so the low back stays neutral.
– Keep the neck long with a small chin tuck; eyes to the ceiling.
– Press the outer edges of your feet into the floor and gently press feet together.
– Exhale and drive the hips up by squeezing the glutes; keep knees out and pelvis level.
– Stop when your torso-to-thigh line is straight without arching the lower back or flaring the ribs.
– Lower the pelvis under control until the sacrum lightly touches down, maintaining the same knee-out position and neutral spine.
Lying Frog Push Tips
‘- Lie with head, shoulder blades, and arms on the floor, palms down about 30–45° from your sides.
– Bring the soles of your feet together with heels close to the hips and outer edges of the feet contacting the floor.
– Let the knees fall out comfortably and maintain this “knees out” position throughout the movement.
– Set your trunk with ribs down, a light abdominal brace, and a slight posterior pelvic tilt so the low back stays neutral.
– Keep the neck long with a small chin tuck and eyes to the ceiling as you move.
– Press the outer edges of your feet into the floor and gently press your feet together to initiate the lift.
– Exhale and drive the hips up by squeezing the glutes, keeping the pelvis level.
– Stop the lift when your torso and thighs form a straight line without arching the lower back or flaring the ribs.
– Lower the pelvis under control until the sacrum lightly touches down, maintaining neutral spine and the same knee-out position.
– Use a short range of motion, prioritizing quality tension and controlled lumbopelvic mechanics over height.
Lying Frog Push Beginner Introduction
The Lying Frog Push is a floor-based hip extension drill that emphasizes strong, deliberate work from the glutes while the legs rest in a relaxed “frog” or butterfly-style position. With the soles of the feet together and the knees open to the sides, the hips rotate outward, encouraging the glutes to lead the lift rather than the lower back. The hamstrings and the back of the body assist, while the abs support the pelvis and trunk so the spine stays calm and steady.
Because of the unique leg position, the movement is typically smaller and more controlled than a traditional bridge. The focus shifts toward feeling tension in the hips and backside, with the ribcage staying aligned over the pelvis and the base of the spine settling lightly at the bottom of each repetition. This makes the exercise a useful option for learning how to extend the hips with precision, limit excessive arching through the lower back, and groove cleaner coordination between the core and glutes.