Frog hip thrust: how to do it and what it works
Hip extension with the soles of the feet together and load on the pelvis.
- Main muscles
- Gluteus maximus
- Secondary muscles
- Adductors, Hamstrings
- Equipment
- Barbell, Resistance band, Flat bench
How to do it
Barbell frog hip thrust with band
Hip thrust with the upper back supported, a frog stance and a band above the knees to combine extension with hip control.
Form. Rest your shoulder blades on the bench, bring the soles of your feet together, push your knees against the band and extend the hips without hyperextending the lower back.
Common mistake. Losing band tension, lifting from the back, or letting the knees cave in.
