Frog Glute Bridge
Frog Glute Bridge Exercise Description
The Frog Glute Bridge is a bodyweight hip extension performed with the soles of the feet together and the knees opened into abduction. This foot and knee position places the hips in external rotation, encouraging strong gluteus maximus involvement while the gluteus medius/minimus assist with abduction and pelvic control. The movement pattern is a supine hip hinge: you lift the pelvis by driving hip extension rather than arching the lower back. A neutral spine, quiet ribs, and steady pelvic control keep the motion targeted to the hips. This variation is useful for practicing glute-driven hip extension without added load and with reduced leverage from the hamstrings.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- 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 Frog Glute Bridge Exercise
‘- Lie on your back with knees bent, bring the soles of your feet together (butterfly), and slide heels toward your hips.
– Let the knees fall out comfortably; keep shoulders down and neck long, arms at ~45° with palms pressing the floor.
– “Ribs stacked over pelvis,” lightly posteriorly tilt the pelvis so the beltline points toward the thighs; maintain a neutral spine.
– Inhale to set; keep chin slightly tucked and gaze upward.
– Drive knees out, press the outer edges of the feet together/lightly into the floor, and exhale as you squeeze the glutes to lift the hips.
– Raise until your torso and thighs form a straight line from shoulders to knees; avoid lumbar extension or rib flare.
– Pause briefly, maintaining the pelvic tilt and knee abduction.
– Lower the hips under control until the sacrum contacts the floor; keep feet together and knees open.
– Keep the motion at the hips—do not push through the low back, let feet slide, or allow knees to drift inward.
Frog Glute Bridge Tips
‘- Bring the soles of your feet together and slide your heels toward your hips before you start.
– Let your knees fall out comfortably and keep them open throughout the movement.
– Keep shoulders down, neck long, and arms at about 45° with palms pressing into the floor for support.
– Lightly posteriorly tilt the pelvis so your “beltline” points toward your thighs and maintain this neutral spine.
– Keep your ribs “stacked over” your pelvis so the ribs stay quiet and don’t flare.
– Inhale to set, with your chin slightly tucked and your gaze upward before you lift.
– As you lift, drive your knees out and press the outer edges of your feet together/lightly into the floor.
– Exhale as you squeeze the glutes to lift until your torso and thighs form a straight line from shoulders to knees.
– Pause briefly at the top while maintaining the pelvic tilt and knee abduction.
– Lower the hips under control until the sacrum touches the floor, keeping feet together, knees open, and the motion focused at the hips without pushing through the low back or letting the feet slide or knees drift inward.
Frog Glute Bridge Beginner Introduction
The Frog Glute Bridge is a floor-based, bodyweight exercise that centers on lifting the pelvis while lying on the back. The legs rest in a “frog” shape, with the feet pressed together and the knees gently opened, which turns the hips outward and changes how the muscles around the pelvis take on the work. Instead of relying heavily on the back of the thighs, this setup shifts more effort into the glutes, with help from the outer hips and midsection for steadiness.
Throughout the movement, the idea is that the hips create the lift while the lower back and ribcage remain calm and stable. The torso and thighs rise into a long, straight line, then return to the floor in a smooth, controlled way, with the feet together and knees apart the entire time. This variation suits anyone interested in practicing strong, glute-driven hip lifting using only bodyweight, while also reinforcing awareness of pelvic position and overall trunk stability.