Frog Glute Bridge
The frog glute bridge is a bodyweight glute exercise that performs the glute bridge with the feet together and knees open in a frog position. This foot placement increases adductor engagement alongside the primary glute activation, making it a comprehensive inner thigh and glute exercise.
How to do it
- Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides in a frog position.
- Press your feet together and drive your hips upward into a glute bridge.
- Squeeze your glutes hard at the top of the movement.
- Lower your hips back to the floor in a controlled manner.
- Repeat for the desired number of repetitions.
Form cues
- Press the soles of your feet firmly together.
- Allow your knees to open wide toward the floor.
- Drive through your heels to lift your hips.
- Squeeze your glutes tightly at the top.
Breathing: Exhale as you press your hips upward, and inhale as you lower them back to the floor.
Common mistakes
- Lifting with the lower back instead of the glutes, which can cause strain.
- Allowing the feet to pull apart, which reduces adductor engagement.
- Rushing the lowering phase instead of keeping it controlled.
Muscles worked
Primary: glutes. Secondary: adductors, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60 s
Lose weight
3 sets x 15-20 reps, rest 45 s
Build muscle
3-4 sets x 10-15 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off and reduce your range of motion.
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 it working your glutes and your inner thighs due to the open-knee position.
What if my hips don't go very high?
That is completely normal. Focus on squeezing your glutes rather than forcing your hips up high.
Can I do this exercise every day?
Yes, but 2 to 3 times per week is plenty for recovery and strength building.