Frog Glute Bridge
Expert Advice
Press through your heels and squeeze your glutes at the top of the movement for maximum muscle engagement.
How-to-do Steps
- Lie on your back with your knees bent and the soles of your feet together, allowing your knees to fall open to the sides.
- Press your arms into the floor for stability.
- Squeeze your glutes and lift your hips towards the ceiling, forming a bridge.
- Hold the bridge position for a moment, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Frog Glute Bridge primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Frog Glute Bridge work?
Frog Glute Bridge primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Frog Glute Bridge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Frog Glute Bridge suitable for beginners?
Yes, Frog Glute Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
