Frog Hip Thrust

The Frog Hip Thrust is a dynamic exercise that targets the glutes, hamstrings, and core muscles. It involves a movement similar to a traditional hip thrust but with a unique twist. The key difference lies in the foot positioning, which mimics a frog-like stance. To perform the Frog Hip Thrust, start by lying on the floor with your knees bent and feet positioned wider than hip-width apart. Point your toes outward, similar to the angle of a frog's feet. Rest your arms comfortably on the floor alongside your body. Engage your core and squeeze your glutes as you lift your hips off the floor. Ensure that your weight is evenly distributed through your feet and maintain a strong connection between your heels and the ground. Pause at the top of the movement, then gradually lower your hips back down to the starting position. The Frog Hip Thrust adds a challenging element to your lower body workout routine. By widening your foot placement and pointing your toes outward, you engage different muscle fibers compared to a regular hip thrust. This variation can enhance the recruitment of the gluteus medius, which plays a crucial role in stabilizing the pelvis and improving overall hip strength. Incorporating Frog Hip Thrusts into your routine can be beneficial for various fitness goals, including strengthening the glutes and improving hip mobility. Remember to maintain proper form throughout the exercise, with controlled movements and focus on engaging the targeted muscle groups. Experiment with different foot positions and resistance levels to continuously challenge your body and reap the maximum benefits from this unique exercise.

Instructions

• Start by lying on your back with your knees bent and feet together, so that your soles touch each other.
• Place your arms alongside your body, palms facing down.
• Engage your glutes and core.
• Press your feet together and lift your hips up off the ground until your thighs are parallel to the floor and your body forms a straight line from your knees to your shoulders.
• At the top of the movement, squeeze your glutes and hold for a brief pause.
• Lower your hips back down to the starting position, ensuring controlled movement.
• Repeat for the recommended number of repetitions.

Tips & Tricks

• Focus on engaging your glutes throughout the entire movement.
• Maintain a neutral spine by keeping your core tight and avoiding excessive arching or rounding of your back.
• Start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise.
• Make sure to drive your hips upward explosively to activate your glute muscles effectively.
• Incorporate a brief pause at the top of the movement to increase the time under tension for your glutes.
• Keep your feet hip-width apart and pointed slightly outward to maintain proper alignment of your knees and hips.
• Use a resistance band just above your knees to add an extra challenge and activate your hip abductors.
• Experiment with foot positioning to target different areas of the glutes - try placing your feet wider or narrower for variation.
• Implement progressive overload by gradually increasing the sets, reps, or resistance to continue challenging your glutes.
• Remember to breathe properly throughout the exercise, exhaling as you drive your hips up and inhaling on the way down.