Chair Frog Feet Elevated Glute Bridge Bodyweight
Want to give your glute bridges a unique twist? Try the Chair Frog Feet Elevated Glute Bridge using only your bodyweight. This exercise combines the benefits of the traditional glute bridge with an extra challenge for your glutes and hamstrings, thanks to the elevated feet and the “frog” position.
Execution
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1
Find a stable chair or bench and lie on your back on the floor, close to the chair.
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2
Place your feet on the chair with your knees pointed outward and the soles of your feet together, as if you were in a frog position.
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3
Place your arms by your sides with your palms facing down.
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4
Engage your abdominal muscles and drive through your feet to lift your hips until your body forms a straight line from your shoulders to your knees.
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5
Hold this position briefly, then slowly lower your hips back to the starting position.
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6
Repeat for the desired number of repetitions.
Benefits
- Improves glute strength and shape.
- Increases core and lower-back stability.
- Helps improve posture.
- May contribute to better performance in other exercises and sports.
Common Mistakes
- ! Pushing the hips too high, which can lead to overloading the lower back.
- ! Not fully tilting the pelvis at the top, resulting in less glute activation.
- ! Allowing the knees to collapse inward during the exercise.
Key Muscles
This exercise primarily targets the glutes (gluteus maximus, medius, and minimus) and hamstrings. The core and lower back are also lightly trained for stability.
Possible Alternatives
- For lower intensity, perform the exercise without the chair, with your feet flat on the floor.
- To increase the intensity, place a weight on your hips or put a resistance band around your knees.
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