Primary muscles: Glutes
Secondary muscles: Core, hips, inner thighs
Equipment: No equipment
FROG BRIDGE INSTRUCTIONS
1. Lie on your back, bend your arms and knees, press the soles of your feet together and let your thighs fall open.
2. Squeeze the glutes, lift the hips off the mat and pause for 1 second.
3. Lower your hips and repeat the movement until the set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your core and glutes tight, and exhale as you push through the outside of your feet and your upper arms, to lift the hips off the mat. Maintain your knees relaxed and breathe in as you lower the hips back to the starting position.
The frog bridge activates and strengthens the glutes, core and inner thighs. This exercise helps to lift and sculpt the buttocks, and improves spinal stabilization.
SETS AND REPS
Start with 2 or 3 sets of 12 to 16 repetitions or do 2 or 3, 30 second to 1 minute sets. To activate your glutes to the max, pair the frog bridge with other glute bridge variations like the wall bridge, the single leg bridge and the advanced bridge.
To calculate the number of calories burned doing the frog bridge, enter your weight and the duration of the exercise: