Instructions:
- 1Lie on your back with knees bent and heels on the floor
- 2Bring the soles of your feet together allowing your knees to fall out to the sides
- 3Raise your hips off the ground while keeping your back straight
- 4Hold this position for a second and then lower your back to the starting position
Tips:
- Engage your core to help support your spine
- Keep your head and neck in alignment with your spine during the movement
- Push your heels into the floor to help lift your hips
- Try not to use your arms for push off, concentrate on your glutes and hamstrings
Frog Glute Bridge: Unleash Your Hip Power
The frog glute bridge is an effective bodyweight exercise that primarily targets the hips and glutes, making it an excellent addition to any fitness routine. This variation of the traditional glute bridge enhances activation of the glute muscles while providing a unique challenge for the hips.
Muscles Worked
When performing the frog glute bridge, you engage several key muscle groups, including:
- Gluteus maximus
- Gluteus medius
- Hip flexors
- Hamstrings
How to Perform the Frog Glute Bridge
- Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
- Bring the soles of your feet together, allowing your knees to fall outward, creating a "frog" position.
- Engage your core and glutes, then lift your hips towards the ceiling, forming a straight line from your knees to your shoulders.
- Hold this position for a moment at the top before lowering your hips back to the ground.
- Repeat for your desired number of repetitions.
Tips for Maximum Effectiveness
- Focus on form: Ensure that your knees do not cave in during the movement; keep them aligned with your ankles.
- Increase resistance: For an added challenge, try the banded frog glute bridge or use weights on your hips.
- Hold the position: Consider incorporating a frog glute bridge hold at the top for a few seconds to maximize engagement.
When comparing the frog glute bridge to traditional glute bridges, the unique stance allows for greater emphasis on the inner thighs and glute activation, making it a versatile choice for anyone looking to enhance their lower body strength. Whether you're doing frog hip bridges, adding weights for frog hip bridges with weight, or incorporating the frog pump glute bridge into your routine, this exercise is sure to contribute to your fitness goals.
Embrace the power of the frog stance glute bridge and enjoy the benefits of improved hip strength and stability!