Lying Froggy Push
Lift & tone your glutes with the Lying Froggy Push! This exercise targets your booty while being gentle on your back. Get hopping!
The Lying Froggy Push 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.
Lying Froggy Push Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Obliques
Lying Froggy Push Variations and Alternatives
How to do the Lying Froggy Push
Positioning:
Starting Position: Lie flat on your back on a comfortable mat or surface. Keep your arms by your sides or place them under your head for support.
Leg Position: Bring your feet together and bend your knees so your legs resemble a frog's legs. Your knees should be pointed outward, and your feet should be flat on the ground.
Movement Instructions:
Hip Lift: Press your feet together and engage your core. Push through your heels and lift your hips upward towards the ceiling. Focus on squeezing your glutes at the top of the movement.
Hold the Position: Hold the top position for a brief moment (1-2 seconds) to maximize the contraction in your glutes.
Lower Back Down: Slowly lower your hips back down to the starting position without losing control. Ensure your back comes down first and your hips follow.
Repeat: Perform the movement for 10-15 repetitions, focusing on maintaining proper form throughout the exercise.
Tips:
Ensure your shoulders stay relaxed and pressed against the mat.
Avoid arching your back excessively; keep your core engaged.
If you feel discomfort in your lower back, adjust your positioning or the range of motion.
Lying Froggy Push FAQs
What muscles does the Lying Froggy Push work?
The Lying Froggy Push 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 Lying Froggy Push?
None. The Lying Froggy Push is a bodyweight exercise, so you can do it anywhere.
Is the Lying Froggy Push 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 Lying Froggy Push go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Froggy Push variations and alternatives?
Similar exercises include the Froggy Pump, Dumbbell Froggy Hip Thrust, Froggy Walk and Froggy Hold Crunch.
Training calculators
Work out the numbers behind your training before your next session.