Bodyweight Frog Hip Thrust

Muscles worked

Setup

1. Lie flat on your back with your knees bent and pointing outward.
2. Press the soles of your feet together so they are touching, creating a diamond shape with your legs.
3. Position your heels as close to your glutes as comfortably possible.
4. Rest your arms by your sides with palms down for stability and tuck your chin slightly.

How to do it

1. Exhale and drive the outer edges of your feet into the floor to lift your hips toward the ceiling.
2. Squeeze your glutes hard at the top of the movement, ensuring your hips reach full extension without arching your lower back.
3. Inhale as you slowly lower your hips back down to the floor under control.
4. Maintain a controlled tempo, taking roughly two seconds to lift and two seconds to lower.

Form checklist

• Keep the soles of your feet pressed firmly together throughout the entire set.
• Maintain a slight posterior pelvic tilt (tuck your tailbone) to prevent lower back strain.
• Ensure your knees stay flared out to the sides and do not cave inward.
• Keep your ribcage down and core braced to stabilize your spine.

Pro tips

• Focus on 'scooping' your pelvis upward at the top of the rep to achieve a peak glute contraction.
• Push the outer edges of your feet into the floor as hard as possible to increase lateral glute engagement.

Make it harder

• Add a 3-5 second isometric hold at the top of every repetition to increase time under tension.
• Place a resistance band just above your knees to force the glutes to work harder against hip abduction.

Frequently asked

What muscles does the bodyweight frog hip thrust work?

The bodyweight frog hip thrust primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight frog hip thrust?

The bodyweight frog hip thrust requires no equipment — just your body weight.

Is the bodyweight frog hip thrust good for beginners?

Yes. The bodyweight frog hip thrust is a beginner-friendly movement and a strong foundation to build on.

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