Bodyweight Frog Hip Thrust

1. Lie on your back with your knees bent and press the soles of your feet together, letting your knees fall open to the sides.
2. Walk your feet in close to your hips, maintaining the frog-leg position.
3. Brace your core and rest your arms flat on the floor for stability.
4. Drive your hips upward by squeezing your glutes, keeping your feet pressed together.
5. Rise until your hips are fully extended and your body forms a straight line from shoulders to knees.
6. Squeeze your glutes hard at the top of the thrust.
7. Lower your hips back down under control without letting them rest fully on the floor.
8. Repeat for the desired number of reps, keeping the frog-leg position throughout.

Common Mistakes

• Letting the knees close during the thrust: Allowing your knees to drift together shifts out of the frog position and reduces glute activation. Keep gentle outward pressure on your knees throughout.
• Overarching the lower back at the top: Pushing the hips too high and arching the spine takes tension off the glutes and adds stress to the lower back. Stop at a straight line from shoulders to knees.
• Rushing the tempo: Bouncing quickly through the reps reduces the squeeze and control that make this exercise effective. Move with a slow, deliberate pace.
• Placing the feet too far from the hips: Feet positioned too far away shortens the range of hip extension. Keep your feet drawn in close throughout the set.