Bodyweight Frog Hip Thrust - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bodyweight Frog Hip Thrust

Step by step instructions, muscle activation and variants for the Bodyweight Frog Hip Thrust.

EasyGlutes

About this exercise

The Bodyweight Frog Hip Thrust is a floor-based glute exercise performed with the soles of the feet together and knees splayed outward in a frog position. This foot placement increases external hip rotation and places a unique stretch and activation demand on the glutes compared to a standard hip thrust. It is an effective bodyweight option for glute hypertrophy and activation.

How to Perform

  • Lie on your back on the floor and bring the soles of your feet together, letting your knees fall out to the sides in a frog position
  • Place your feet close enough to your glutes to create a strong hip-hinge angle
  • Rest your arms by your sides and brace your core
  • Drive your hips up toward the ceiling by squeezing your glutes
  • At the top, fully extend your hips and hold the contraction for a moment
  • Lower your hips back to the floor with control
  • Repeat for the desired number of reps

Muscle Activation

Primary
Glutes
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Bodyweight Frog Hip Thrust

The Bodyweight Frog Hip Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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