Frog Hip Thrust
Expert Advice
Keep your feet together and push through your heels to fully engage the glutes at the top of the movement.
How-to-do Steps
- Sit on the ground with your upper back against a bench or stable surface.
- Bring the soles of your feet together with knees bent outwards in a 'frog' position.
- Drive through your heels and thrust your hips upwards, squeezing your glutes at the top.
- Lower your hips back down to the starting position and repeat for the desired number of repetitions.
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Muscles Worked
Frog Hip Thrust 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
Glutes60%
Secondary
Hamstrings20%
Quads20%
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 Hip Thrust work?
Frog Hip Thrust primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Frog Hip Thrust?
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 Hip Thrust suitable for beginners?
Yes, Frog Hip Thrust is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
