Froggy Glute Bridge
Strengthen your glutes & inner thighs with the Froggy Glute Bridge! This exercise targets your posterior chain for a stronger, more toned you.
The Froggy Glute Bridge is a compound exercise that mainly works the glutes & hips and hip adductors (inner thighs), with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Froggy Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Froggy Glute Bridge Variations and Alternatives
How to do the Froggy Glute Bridge
Begin by lying on your back with your arms at your sides, palms facing down.
Bring the soles of your feet together and let your knees fall open, creating a diamond shape with your legs.
Engage your core, and keep your head and shoulders flat on the ground.
Press through your heels and squeeze your glutes as you lift your hips towards the ceiling. Your thighs should be squeezing inward, activating the adductors.
At the top of the movement, your body should form a straight line from your shoulders to your knees.
Hold the bridge position for a moment, squeezing your glutes tightly.
Slowly lower your hips back to the starting position without letting your knees come together.
Repeat for the desired number of repetitions and sets, ensuring you maintain proper form throughout.
It's important to perform the movement with control and to avoid letting your back arch excessively during the bridge. This exercise is an effective way to target the gluteal muscles and the inner thighs while also involving the core muscles for stability.
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Froggy Glute Bridge FAQs
What muscles does the Froggy Glute Bridge work?
The Froggy Glute Bridge mainly works the glutes & hips and hip adductors (inner thighs), with help from the core and lower back. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Froggy Glute Bridge?
None. The Froggy Glute Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Froggy Glute Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Froggy Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Froggy Glute Bridge variations and alternatives?
Similar exercises include the Froggy Pump, Hip Abduction Bridge, Dumbbell Froggy Hip Thrust and Froggy Walk.
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