Frog Hip Thrust
A floor glute bridge with the soles of the feet pressed together and the knees dropped open; the frog stance leaves the hamstrings little to do.
How to do it
Setup
Lying on the back, soles together close to the hips, knees open, arms on the floor at the sides.
Steps
- Lift the hips as high as the glutes can take them.
- Squeeze hard at the top with the knees wide.
- Lower to a light touch of the floor and pump again.
Common mistakes
Feet drifting away from the hips: keep the heels close. Arching to lift higher: stop where the glutes stop. Rushing the top: hold the squeeze for a beat.
Breathing
Exhale driving up, inhale lowering.
