Bodyweight Frog Hip Thrust

Who Should Do?

Beginners

If you’re new to working out, the bodyweight frog hip thrusts can be a good place to start. Deadlifts and squats might be intimidating for a beginner and this exercise allows you to work the lower body safely. 

The frog hip thrust allows beginners to learn hip mechanics, work on mobility, and strengthen the glutes. It’s also a great tool for anyone who is having difficulty activating their glutes. 

Those Seeking Variety In Glute Workouts

Because of the unique position of the legs, this exercise will target different muscles than the traditional hip thrust. In addition to not getting bored with the same exercises, changing joint positions can alter muscle activation in various exercises.  

Deadlifts, squats, and lunges are great exercises for the glutes. However, if you’re looking to change things up in your glute workout, implement the frog hip thrust. Studies have shown that varying exercise selection can influence muscle hypertrophy and strength gains.

Those Looking To Increase Hip Strength And Mobility

External rotation and abduction of the hips required for this exercise can help build strength and mobility in the hips. 

The open position of the hips allows the muscle fibers of the adductors to lengthen. As you push the hips up, the hip flexors also lengthen. Therefore, this exercise provides a stretching effect on the adductors and hip flexors while also building strength in the glutes. 

This is especially beneficial for individuals who are in often in a seated position. Tight hip flexors can lead to lumbar (lower) spine pain and affect movement and balance. Stretching the hip flexors can have a positive effect on all of these factors.

Who Should Not Do?

People With Hip Or Knee Injuries

Because of the position of the bodyweight frog hip thrust, it can place additional stress on the hip and knee joints. If there is already an injury, this could worsen the pain or further damage the joint.

This exercise allows for a limited range of motion because of the position of the feet. This factor could make it more difficult to perform with a knee or hip ailment. If you have a hip or knee injury, speak with a healthcare professional before attempting this exercise.

People With Limited Mobility

While this exercise can increase mobility, it may not be possible for everyone to get into the frog position. For example, individuals with a limited hip range of motion may experience discomfort or pain in the wide, externally rotated position. Those with conditions like hip impingement are also at risk of pain during this movement.

Therefore, it may be necessary to work on hip mobility and glute strength differently. To increase mobility in the hips, you could try a more gentle stretch like a seated figure four or a side-lying clamshell. To improve glute strength, you could go for a traditional hip thrust if this variation causes hip discomfort.

People With Weak Core Strength

The bodyweight frog hip thrust requires core strength to execute the movement. For those who have significant core weakness, it may be difficult to perform the frog hip thrust. During the exercise, the core helps stabilize the body and keep it aligned.

The core also helps with the force transfer during the thrust. Without proper core engagement, there is a risk of low back strain or improper form. Beginner core exercises like a plank, bird dog, leg raises, or a traditional hip bridge can help build core strength.

Once your core strength has improved, you could attempt a more advanced exercise like the frog hip thrust.

Benefits Of The Exercise

Builds Strength

The bodyweight frog hip thrust targets the primary muscles of the posterior chain — the glutes, hamstrings, and erector spinae. All of these muscles assist in the everyday movement of the body. Building strength in the posterior chain improves pelvic posture, the hamstrings-to-quadriceps ratio, and athletic performance.

The hamstrings-to-quadriceps ratio is the balance of strength between the hamstrings and quadriceps muscles. This is important for knee stability and injury prevention.

This exercise encourages the hips and glutes to generate force. This can help with overall strength in activities like sprinting and jumping. It also increases the mobility and strength in the hip joint and surrounding muscles. This can help with any activity that requires lower body strength. Specifically, strong and mobile hips can help with activities like climbing, golfing, and riding a bike.  

Improves Muscle Definition

If you’re looking to work on defining your core and toning your glutes, this exercise is a win-win. It’s beneficial along with other oblique exercises, helps define your six-pack, and offers a killer workout for the glutes. 

If defining your six-pack is one of your goals, keep in mind diet plays a key role in stomach definition. A toned abdomen requires proper diet and nutrition, along with targeted core exercises like the frog hip thrust. 

The frog position specifically targets the gluteus maximus and gluteus medius, key muscles for shaping and toning the buttocks. The hamstrings, a secondary muscle used, are also targeted, creating definition in the back of the thigh. Since hamstrings and glutes work synergistically (together), strong hamstrings also contribute to glute strength and definition. 

Supports Mobility

If you spend a lot of time sitting, this exercise can help stretch the hip flexors and inner thighs. When we spend a lot of time being sedentary (inactive), many muscles can become tight and decrease in mobility. According to the World Health Organization, 31% of adults and 80% of adolescents live a sedentary lifestyle.

The frog position promotes the opening up of our hips, a position that might be neglected otherwise.  When the hips are open, it promotes a larger range of motion in the hips. It also helps with the flexibility of the hip flexors and the surrounding muscles. This can lead to better movement patterns and even reduce tightness in the lower back. Since we rely on our hip function for much of our daily activity, it’s vital for fluidity in our movement. 

Frequently Asked Questions