Chair frog feet elevated glute bridge bodyweight

Category

Legs

Difficulty

Intermediate

Equipment

Chair

Primary muscles

Gluteus Maximus, Gluteus Mideus, Adductor Longus, Adductor Brevis, Adductor Magnus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Lie on your back with your heels placed on the edge of a chair, legs bent, and the soles of your feet touching each other in a frog position.
2. Position your arms by your sides with your palms facing down for stability.
3. Engage your core and glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
4. Hold the position briefly at the top, squeezing your glutes, then slowly lower your hips back to the floor. Repeat for the desired number of repetitions.

Form tips

• Ensure your heels remain firmly on the chair to provide a stable base for the movement.
• Breathe steadily throughout the exercise, exhaling as you lift your hips and inhaling as you lower them.
• Focus on squeezing your glutes at the top of the movement to enhance muscle engagement.
• Maintain the frog position with your feet to target the inner thighs and glutes more effectively.