Frog bridge – how to do it right
Soles together, knees out, lift your hips, squeeze your glutes.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On your back, soles together, knees drop out.
- Heels close to your glutes.
- Lift your hips and squeeze your glutes hard at the top.
- No arched back – ribs stay down.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Don’t fancy the floor? Knee niggling? Then do Glute bridge instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
Glute bridgeOn your back, feet down, lift hips and squeeze glutesRomanian deadliftKnees slightly bent, hips back, back straightSingle-leg glute bridgeOne leg straight, lift hips, keep pelvis levelEisenhorn deadliftBar from knee height, hips back, back straightKettlebell swingHips back, then snap them forward – arms stay looseKettlebell deadliftBell between your feet, back straight, drive up with your legs