Frog Hip Thrust
- Músculo objetivo
- Gluteus Maximus, Gluteus Medius
- Músculos sinergistas
- Hamstrings, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The frog hip thrust is a bodyweight glute exercise that puts the soles of your feet together with your knees splayed out to the sides, then drives your hips upward. This externally rotated "frog" position biases the gluteus maximus and gluteus medius, with help from the hamstrings and tensor fasciae latae. It's a joint-friendly way to build glute strength and the mind-muscle connection at home.
Cómo hacer el Frog Hip Thrust
- 1Sit on the floor with your upper back resting against a bench or sturdy box, knees bent.
- 2Press the soles of your feet together and let your knees drop out to the sides into the frog position, heels drawn in toward your body.
- 3Walk your shoulder blades onto the bench so the edge sits just below them, and tuck your chin slightly.
- 4Brace your core and squeeze your glutes to drive your hips straight up, keeping your knees pushed open throughout.
- 5Rise until your torso and thighs form a straight line, your hips fully extended and glutes hard at the top.
- 6Hold the top for a one-second squeeze without overarching your lower back.
- 7Lower your hips under control until they hover just above the floor, keeping tension on the glutes.
- 8Complete your reps, then set your hips down and bring your knees back together to finish.
Consejos de técnica
- Push your knees actively outward the whole set so the external rotation keeps the work in your glutes, not your quads.
- Drive through the outer edges of your feet to reinforce the splayed-knee position.
- Finish each rep with a deliberate glute squeeze rather than swinging your hips up with momentum.
- Keep your ribs down and tilt your pelvis slightly so the lift comes from your hips, not a lower-back arch.
Errores comunes
- Letting the knees collapse inward, which loses the external rotation and shifts tension off the glutes.
- Overarching the lower back at the top instead of fully extending the hips, which strains the spine and fakes the range.
- Pushing through the toes and letting the heels lift, which recruits the quads and reduces glute drive.
- Bouncing the hips up with momentum, which removes tension and shortens the working range of the glutes.
Preguntas frecuentes
What muscles does the frog hip thrust work?
It primarily targets the gluteus maximus and gluteus medius, with the hamstrings and tensor fasciae latae assisting. The frog position's external hip rotation emphasizes the glutes more than a standard hip thrust.
How is the frog hip thrust different from a regular hip thrust?
In the frog version your feet are pressed together with knees splayed out, externally rotating your hips. That position shifts more of the load onto the glutes and reduces hamstring and quad involvement compared with the feet-flat standard thrust.
Is the frog hip thrust good for beginners?
Yes. It uses only your body weight, is easy on the joints, and teaches you to feel your glutes working, making it a solid starting point before adding resistance like a band or dumbbell.
How many sets and reps should I do?
For a bodyweight glute exercise, 3-4 sets of 12-20 reps with a one-second squeeze at the top works well. Push for a strong contraction each rep rather than rushing through.
