Frog Hip Thrust
Frog Hip Thrust Exercise Description
The Frog Hip Thrust is a floor-based hip extension performed with the soles of the feet together and the knees flared outward. This setup places the hips in abduction and external rotation, emphasizing the gluteus maximus while recruiting the gluteus medius/minimus and deep lateral rotators for pelvic stability. With the knees flexed and feet together, hamstring contribution is typically reduced, helping you focus on smooth, controlled hip extension without compensating through the low back. The goal is to lift and lower the pelvis through a full, comfortable range while maintaining ribcage control and a neutral neck. It’s a simple, bodyweight-only option to practice clean lockout mechanics and lumbopelvic control.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Multifidus, Piriformis, 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 Frog Hip Thrust Exercise
‘- Lie on your back with your arms at about 30–45 degrees from your sides, palms down for balance.
– Bring your heels close to your hips; place the soles of your feet together (butterfly position) and let the outer edges of the feet rest on the floor.
– Keep your ribcage down, lightly brace your core, and set a slight posterior pelvic tilt (gently flatten the low back to the floor).
– Inhale to prepare. Exhale as you drive the hips upward by squeezing your glutes; keep the knees comfortably flared and pelvis moving as one unit.
– Lift until your hips reach full extension—your torso and thighs form a straight line—without arching the lumbar spine or flaring the ribs.
– Pause briefly at the top with the glutes contracted and hips fully extended.
– Lower the pelvis under control until the sacrum lightly contacts the floor, maintaining your knee position and pelvic tilt.
– Form checks: avoid pushing through the low back, letting knees collapse inward, or thrusting the chin; keep head and neck neutral throughout.
Frog Hip Thrust Tips
‘- Set your arms 30–45 degrees from your sides with your palms down to create a stable base.
– Bring your heels close to your hips and press the soles of your feet together, letting the outer edges rest on the floor.
– Keep your ribcage down and lightly brace your core before you start moving.
– Set a slight posterior pelvic tilt by gently flattening your low back into the floor.
– Inhale to prepare, then exhale as you drive your hips upward by squeezing your glutes.
– Keep your knees comfortably flared out and let your pelvis move as one unit as you lift.
– Lift until your torso and thighs form a straight line, stopping before your low back arches or your ribs flare.
– Pause briefly at the top with your glutes contracted and hips fully extended.
– Lower your pelvis under control until your sacrum just lightly contacts the floor, keeping your knee position and pelvic tilt.
– Throughout each rep, avoid pushing through your low back or thrusting your chin; keep your head and neck neutral.
Frog Hip Thrust Beginner Introduction
The Frog Hip Thrust is a bodyweight hip-bridge variation performed on the floor that places the feet together and the knees open, creating a “frog” or butterfly-style leg position. This leg setup shifts the emphasis strongly toward the glutes and hip area, while usually reducing how much the hamstrings pitch in. As the hips rise and lower, the movement teaches the body to extend from the hips rather than from the lower back, encouraging steadier control around the pelvis and midsection.
Throughout the exercise, the core is lightly engaged to stabilize the torso, the ribs stay settled, and the neck rests in a natural line with the spine. Arms rest out from the sides to add a wider base of support as the hips travel through a comfortable range. Because it relies only on bodyweight and a simple floor position, this variation suits practice of smooth hip extension, strong glute contraction, and coordinated motion between the hips, spine, and ribcage without extra equipment.