Bodyweight Frog Hip Thrust

Activate your glutes with the Bodyweight Frog Hip Thrust. This effective exercise strengthens your hips and glutes using only your body weight, improving

IntermediateHips Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Bodyweight Frog Hip Thrust

Compound

Bodyweight Swing

Hips · Body weight

Intermediate

Compound

Smith Hip Thrust

Hips · Gluteus Maximus · Smith machine

Intermediate

Compound

Hip Thrusts

Hips · Body weight

Intermediate

Compound

Weighted one leg hip thrust

Hips · Gluteus Maximus · Weighted

Intermediate

Description

A glute activation exercise where the person lies on their back with soles of the feet together, and drives the hips upwards.

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How to do Bodyweight Frog Hip Thrust

01
Setup
Lie on your back with your knees bent and the soles of your feet pressed together, allowing your knees to fall open to the sides. Position your heels close to your glutes, forming a diamond shape with your legs.
02
Setup
Keep your lower back flat on the floor and engage your core slightly. Place your arms by your sides with palms down for stability.
03
Exhale as you powerfully drive through your heels and glutes to lift your hips off the floor. Squeeze your glutes at the top, creating a straight line from your knees to your shoulders.
04
Hold the peak contraction for a moment, then slowly lower your hips back down with control. Do not fully rest your hips on the floor before initiating the next repetition.
05
Inhale as you lower your hips, maintaining tension in your glutes throughout the movement. Focus on a controlled descent rather than letting gravity drop your hips.

Tips

Maximize glute activation by truly squeezing your glutes at the very top of the movement, focusing on the contraction rather than just lifting your hips.
Maintain consistent core engagement throughout the exercise to prevent your lower back from arching excessively and to protect your spine.
Control the eccentric (lowering) phase of the movement by actively resisting gravity, which increases time under tension and enhances muscle growth.
Ensure your heels are close enough to your glutes to allow for a full hip extension without causing hamstring cramping or discomfort.

Common mistakes

Arching the lower back excessively puts strain on the spine; fix this by engaging your core and tucking your pelvis slightly at the top of the movement.
Not achieving full hip extension reduces glute activation; fix this by driving your hips higher until a straight line forms from your knees through your hips to your shoulders.
Using momentum instead of muscle reduces effectiveness; fix this by performing each repetition slowly and with control, focusing on a strong glute contraction.

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Questions

Is Bodyweight Frog Hip Thrust good for beginners?

Bodyweight Frog Hip Thrust is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bodyweight Frog Hip Thrust?

You need Body weight to perform Bodyweight Frog Hip Thrust. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bodyweight Frog Hip Thrust?

Maximize glute activation by truly squeezing your glutes at the very top of the movement, focusing on the contraction rather than just lifting your hips. Maintain consistent core engagement throughout the exercise to prevent your lower back from arching excessively and to protect your spine. Control the eccentric (lowering) phase of the movement by actively resisting gravity, which increases time under tension and enhances muscle growth. Ensure your heels are close enough to your glutes to allow for a full hip extension without causing hamstring cramping or discomfort.

What are common mistakes when doing Bodyweight Frog Hip Thrust?

Arching the lower back excessively puts strain on the spine; fix this by engaging your core and tucking your pelvis slightly at the top of the movement. Not achieving full hip extension reduces glute activation; fix this by driving your hips higher until a straight line forms from your knees through your hips to your shoulders. Using momentum instead of muscle reduces effectiveness; fix this by performing each repetition slowly and with control, focusing on a strong glute contraction.