Instructions

1

Lie supine (on your back) on a flat surface with your back fully supported. Position your head in neutral alignment with your spine. Extend your legs fully on the floor initially.

2

Keep your hands either behind your head for support or crossed over your chest. Engage your core by drawing your navel toward your spine. Maintain this engagement throughout the movement.

3

Lower your extended leg(s) slowly toward the floor, allowing the abdominal muscles to lengthen under controlled tension. Keep your lower back pressed against the floor throughout the descent to prevent hyperextension.

4

Drive through your abdominal muscles to lift your extended leg(s) back up to the starting position. Return to full hip flexion with controlled movement, squeezing the rectus abdominis at the top of the movement.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Frog Hip Thrust is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Improves overall Hips stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae to maintain control of the Body weight.

Exercise Variations

Dumbbell Frog Hip Thrust
Cable Frog Hip Thrust
Banded Frog Hip Thrust

Frog Hip Thrust