Froggy Hip Thrust
Target your glutes with this hip-thrust variation! Feel the burn with every rep of this core-engaging exercise.
The Froggy Hip Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Froggy Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Froggy Hip Thrust Variations and Alternatives
How to do the Froggy Hip Thrust
Start by lying on your back with your knees bent and the soles of your feet together, allowing your knees to fall open to the sides. Your arms should be laid out to the sides for support.
Ensure your head is resting comfortably on the ground, and your neck is in a neutral position.
Engage your core and glutes, then press through your heels to raise your hips towards the ceiling. Your lower back should leave the floor, and you should form a straight line from your knees to your shoulders at the top of the movement.
Squeeze your glutes tightly at the top of the movement for a second.
Lower your hips back down towards the starting position slowly and with control to complete one repetition.
Perform the desired number of repetitions and sets, making sure to maintain consistent form throughout the exercise.
Remember to keep the movement controlled, especially on the way down, to ensure that you're engaging the muscles properly and not relying on momentum.
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Froggy Hip Thrust FAQs
What muscles does the Froggy Hip Thrust work?
The Froggy Hip Thrust mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Froggy Hip Thrust?
None. The Froggy Hip Thrust is a bodyweight exercise, so you can do it anywhere.
Is the Froggy Hip Thrust 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 Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Froggy Hip Thrust variations and alternatives?
Similar exercises include the Froggy Pump, Celebratory Hip Thrust, Crab Pose and Froggy Deep-Squat.
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