Frog Glute Bridge is a glute bridge variation that emphasizes external rotation of the hip which leads to greater glute medius activation.
Begin on your back with your feet flat on the floor and knees bent. Then bring the bottoms of your feet together so the weight of your legs is resting on the lateral portion of your feet/ankles.
Brace the core and tuck the pelvis underneath you to push the low back into the ground and avoid any arching in the lumbar spine.
Then begin to contract the glutes and drive the knees away from each other as you lift the pelvis off the ground into hip extension. Continue to drive the knees apart from each other as you push the bottoms of the feet together. This will increase the contraction intensity in the external rotators and glute medius.
Pause at the top with a big emphasis on pelvic tilt so the glutes are doing the work and not the low back. Slowly descend back down to the starting position while still remembering to drive the knees apart from each other.
Keep a constant emphasis on posterior pelvic tilt. You'll notice I use my hands in this video to ensure I am keeping my ribcage down by engaging my abs. This helps tuck the pelvis and allows me to focus the contraction on the glutes to avoid causing any excessive extension/arching in the spine which can increase injury risk.
Add a weight on top of the hips (right below the belly button) to progress.
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Frog Glute Bridge
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