Bench Frog Kick Band
The bench frog kick band exercise uses a resistance band to add tension to a frog-stance hip thrust, increasing glute activation and hip abductor engagement. It targets the glutes while also working the hamstrings and outer hips.
How to do it
- Place a resistance band just above your knees and position your upper back on a flat bench.
- Plant your feet on the ground with knees bent and turned outward in a frog stance.
- Drive your hips upward against the resistance of the band, squeezing your glutes at the top.
- Hold briefly, then lower your hips back toward the ground with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep your upper back resting firmly against the edge of the bench.
- Press the soles of your feet together in a frog stance.
- Push your knees outward against the band the entire time.
- Squeeze your glutes hard at the top of the lift.
- Lower your hips slowly with control.
Breathing: Exhale as you drive your hips upward, and inhale as you lower them back down.
Common mistakes
- Arching the lower back too much at the top can strain the spine instead of working the glutes.
- Allowing the knees to cave inward reduces tension on the outer hips and glutes.
- Rushing through the movement uses momentum rather than muscle strength.
- Placing the bench too high or low on the back makes it hard to maintain stable leverage.
Muscles worked
Primary: glutes. Secondary: hamstrings, hip abductors.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back or hip discomfort, ease off or choose a gentler glute bridge variation.
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
Where should I feel this exercise?
You should feel your glutes and the outer sides of your hips working against the band.
What if my lower back hurts?
Check that you are not lifting your hips too high or arching your spine. Focus on tucking your pelvis slightly at the top.
How heavy should the resistance band be?
Choose a band that challenges you by the last few repetitions, but still lets you keep your knees pushed outward.