Frog Glute Leg Lift
The frog glute leg lift is a prone bodyweight exercise targeting the glutes in the frog leg position. Lifting both bent knees off the floor while lying face down activates the glute muscles and posterior hip rotators, improving hip extension strength and glute engagement.
How to do it
- Lie face down with your forehead resting on your hands.
- Bring the soles of your feet together and allow your knees to fall outward in a frog position.
- Engage your glutes and lift both knees off the floor simultaneously.
- Hold the lifted position briefly, squeezing the glutes.
- Lower your knees back to the floor and repeat for the desired repetitions.
Form cues
- Rest your forehead comfortably on your hands
- Press the soles of your feet together firmly
- Squeeze your glutes to lift your knees off the floor
- Keep your upper body relaxed throughout the movement
Breathing: Exhale as you lift your knees off the floor, and inhale as you lower them back down with control.
Common mistakes
- Lifting too high by arching the lower back, which strains the lumbar spine instead of isolating the glutes
- Rushing through repetitions without a pause, reducing the time under tension for the glute muscles
- Allowing the feet to separate, which changes the target angle and reduces inner thigh and hip rotation engagement
Muscles worked
Primary: glutes. Secondary: adductors, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
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
What should I do if I feel this in my lower back?
Lower your lift height and consciously press your pelvis gently into the floor before engaging your glutes.
How often can I do frog glute leg lifts?
You can perform this exercise 2 to 3 times per week as part of your lower body or home workout routine.
Do I need any equipment for this exercise?
No equipment is needed; it is entirely bodyweight-based and can be done on any comfortable surface.