Frog Hip Thrust
How to do it
Starting position
- Lie on your back facing the ceiling and place the soles of your feet together.
- Open your knees comfortably outward.
- Pull your heels a comfortable distance toward your glutes.
- Press your lower back into the floor and brace your abs.
Movement
- Press into the floor with the outer edges of your feet and lift your hips.
- Squeeze your glutes and stop at the height where you cannot go any higher.
- Hold the squeeze at the top for about 1 to 2 sec.
- Lower slowly while maintaining tension in your glutes.
Breathing
Exhale as you raise, and inhale as you lower.
Cautions
- If you arch your lower back to get height, your lower back works instead of your glutes.
- If the inside of your hips feels tight, spread your knees less and place your feet slightly farther from your body.
- Feeling the squeeze is more important than how high you lift.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings |
| Equipment |  Bodyweight |
| Movement pattern | Hinge |
| Rep range | 12–20 reps |
16 similar exercises
Representative exercise: Frog Hip Thrust
- Bodyweight Frog Hip Thrust
- Resistance Band Frog Hip Thrust
- Far Leg Hip Thrust
- Celebratory Hip Thrust
- Elevated Two-Leg Hip Thrust
- Dumbbell Frog Hip Thrust
- Foam Roller Hip Thrust
- Smith Frog Hip Thrust
- Single Leg Thrusts
- Single Leg Hip Thrust
- Lever Single Leg Hip Thrust (plate loaded)
- Single Leg Hip Thrust (VERSION 2)
- Dumbbell Single Leg Hip Thrust
- Dumbbell Banded Single Leg Hip Thrust
- Kettlebell Single Leg Hip Thrust
- Smith Single Leg Hip Thrust
Related exercises
Alternate Single Leg Glute BridgeHarderGlute Bridge Alternating Straight Leg CircleHarderDumbbell Hip ThrustSimilar exerciseResistance Band Glute BridgeSimilar exerciseCable Pull ThroughSimilar exerciseDumbbell DeadliftSame muscle · different equipmentConventional DeadliftSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.