Male

Frog Hip Thrust

Muscles involved

If you want to feel direct lower-body activation without worrying about heavy weights, the Frog Hip Thrust is an excellent choice. Performing it using just your body weight with the soles of your feet together allows you to hit your glutes and hamstrings cleanly. A good set delivers an intense peak contraction at the top that builds immediate confidence in your form. By controlling the movement up and down without losing tension, you get a deep muscle burn while keeping your lower back completely safe. It is a rewarding exercise that proves you do not need complex equipment to achieve fantastic engagement.

How to do it

1. Lie on your back, joining the soles of your feet near your hips. 2. Elevate your hips by pushing from your glutes until your knees and torso are aligned. 3. Hold for one second at the top, squeezing forcefully. 4. Lower with control without allowing the tension to disappear.

Equipment required

Peso corporal

Muscles worked

Tips

- Join the soles of your feet as close to your hips as you can. - Elevate your hips by contracting your glutes. - Maintain the contraction at the top.