Bench Frog Barbell Glute
The bench frog barbell glute bridge is a weighted hip thrust variation that uses a frog stance to increase glute activation. Performed with a barbell across the hips and upper back on a bench, it primarily targets the glutes with secondary engagement of the hamstrings and lower back.
How to do it
- Position your upper back on a flat bench with a barbell across your hips.
- Place your feet flat on the ground with knees bent and turned outward in a frog stance.
- Drive your hips upward by squeezing your glutes until your body forms a straight line from shoulders to knees.
- Hold at the top for a moment, then lower your hips back down with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chin tucked and look forward to protect your neck.
- Press the soles of your feet together in the frog stance.
- Drive through your heels to lift your hips.
- Squeeze your glutes firmly at the top of the movement.
- Lower the barbell under control without rushing.
Breathing: Inhale as you lower your hips toward the floor, and exhale forcefully as you drive your hips upward.
Common mistakes
- Arching the lower back excessively at the top can strain your spine and reduces glute engagement.
- Using too much weight too soon can compromise your form and balance on the bench.
- Not turning the knees outward properly negates the frog stance focus on specific glute fibers.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, core.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 75 seconds
Lose weight
3 sets x 12-15 reps, rest 60 seconds
Build muscle
3-4 sets x 8-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back or hip pain, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a frog stance for glute bridges?
Placing the soles of your feet together and turning your knees outward changes the angle of hip rotation, which helps target specific areas of the glutes more intensely.
Where should I feel this exercise?
You should feel the work primarily in your glutes. If you feel it too much in your lower back, check that you are not over-arching your spine at the top.
How can I protect my hips from the barbell?
Use a thick barbell pad or folded exercise mat wrapped around the center of the bar to cushion your hip bones.