Froggy glute lift is a quick and easy glute workout that can done while lying down, you do not even have to leave the comfort of your bed. It is a very effective exercise that can be done with the help of a stability ball or just with your body weight.
Muscles it works
Hamstrings (Bicep Femoris, Semi-Membranosus, Semi-Tendonosus).
Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus).
Core (Rectus Abdominis, Transverse Abdominis, External Oblique, Internal Oblique).
How to do Froggy Glute Lifts
Below are the steps to follow to do a set of froggy glute lifts
Step 1: Lay flat on your stomach on a mat, bend your knees to lift up your feet behind you. Touch the sole of your feet together, your knees will spread wide apart for this.
Step 2: While keeping your knees on the mat, engage your core and press your feet firmly together. Try to raise your feet vertically up.
Step 3: Squeeze your glutes to get your knees and thighs off the ground. Hold the position for 2 seconds and lower your thighs back down, but your knees shouldn't touch the mat.
Step 4: Squeeze your glutes again to lift your thighs and lower it back. Repeat this step as much as you want, 20-30 reps is enough.
You can choose to go fast or slowly depending on how your glutes feel.
Benefits of Froggy Glute Lifts
It helps to tone the muscles in the glutes.
It can help to strengthen the muscles in the core.
It can serve as a back stretch.
Posture: The glutes and core muscles form a major part of the muscles that help to provide a great posture. Strengthening this muscles would help to develop the body posture of individuals.
Common Injuries
This exercise is a low impact type, that does not have any major injury associated with it. However, hyper medial rotation of the hip can happen If the knee is over stretched outward, as this can result in hyper extension of the femur head from the hip socket.
This exercise, provides an easy way to tone and strengthen your glute muscles so no more excuse for not working your lower body, it can also be incorporated into your leg day exercise. Do not forget to have fun and enjoy your workout.
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