Prone Froggy Glute Lift
The Prone Froggy Glute Lift mainly works the glutes & hips and hamstrings, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Prone Froggy Glute Lift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
How to do the Prone Froggy Glute Lift
Setup
Lie flat on your stomach on an exercise mat.
Position your forearms on the ground to support your upper body, keeping your chest slightly lifted.
Bring the soles of your feet together with your knees bent and pointing outward, creating a diamond shape with your legs.
Movement
Engage your glutes and hamstrings to lift your feet toward the ceiling while maintaining the frog-leg position.
Keep your pelvis pressed firmly into the mat to avoid lower back strain throughout the entire movement.
Slowly lower your legs back down until your knees return to the starting position on the mat.
Maintain a controlled rhythm throughout the repetition without swinging your legs.
Prone Froggy Glute Lift FAQs
What muscles does the Prone Froggy Glute Lift work?
The Prone Froggy Glute Lift mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Prone Froggy Glute Lift?
None. The Prone Froggy Glute Lift is a bodyweight exercise, so you can do it anywhere.
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