Sophisticated information Bret. I recently discovered your research and would like to say thank you so much for the amount of free information you put out there for your viewers. I am a graduate student studying nutrition, so even though money is tight I have found your free information helpful. I will be looking more into some of your research regarding glute bio mechanics to aid in my own training for powerlifting and overall knowledge. Thank you again for the great content!
I love it! I have some difficulties in activating my glutes. So I incorporate it often to my workout routine and I get my glutes on fire. Thank you for sharing
This will DEFINITELY help me out. I'm trying this out today. I love a good pump, so I believe this will give me a even more pump pump pump than the regular hip thurst.
I'm gonna try this but with dumbbells in my hand, resting them on my inner thighs, after I come home from the gym later tonight. 2yr old vid yet still something I've never seen but totally felt when I tried [without weight] while watching. Good shit!
It's funny that u posted this a few yrs ago..and now you see all these new coaches performing them thinking they just came up with it..I really enjoy your videos..soon going to buy your book.
i haven't been using my glutes properly despite years of working out. gotta relearn everything starting with the basics. this is gonna help a lot thanks a bunch
Thanks for the demonstration and explanation. I've been watching your videos for the last 4-5 weeks. I'm just going to subscribe. I appreciate the information though
When I was 10, they would have us doing frog pump in ballet, it wasn't called frog pumps, the instructor said it was a ''hip opener'' but it was around for long. Crazy many people were knew it worked but didn't patent or cement the excercise as a muscle development tool.
I got a variation of this exercise that if successful, will be my mandatory lift every time I go to the gym! You'll need a Smith Machine, as you need your hands free for balance.. - Get yourself under the bar, with your hips underneath it. - Put your feet in Frog Pump position, but instead of lying on your shoulders with back off the floor, what you want to do is create a table position at full flexion, so sit up with your arms straight down supporting the torso and hands planted to the ground in an outward direction, as if fingers are pointed behind you. - From the starting position, raise the pelvis under the bar until the height of the move : neck tucked into chest, and hold at full flexion before lowering the pelvis enough to keep tension on the glutes (1/2 to 3/4 down). - I would suggest little or no weight on the bar at first, correct form is vital! I'd done correctly, this won't just activate the glutes but the Posterior chain from the traps to the hamstrings. But hey, this is just a suggestion, Bret knows best!!
Why does your chin need the be at your chest? I find it makes my neck uncomfortable to do that and need to rest my head on the floor to reduce the strain on my neck. Thanks for making this tutorial. Much appreciated!
Just tried this. It does activate my glutes. I just did glute day yesterday so I stopped after like 8 lol. Will definitely use these before hip thrusts can’t wait 💪🏾 also. Thank god for Brett because before hip thrusting my glutes were toning at a slow rate doing just squats and other hamstring/quad dominant lower body exercises smh. Now I’m seeing results so fast doing weighted thrusts. Thanks to you we women Thank you! I’ll have a great ass by summer
Yikes ! Your killing me Bret Contreras ! I'm already keeping myself in the corner facing away from the room as it is. Gonna be some smirks going around when I try this tmrw :P But thanks !!
yo I actually discovered this on my own once because I was getting cramping in my hamstrings and this variation worked. I never did it that seriously though for high reps because I wasn't sure if this was actually a thing. I guess if you feel the muscle working go for it.
I've tried everything on the hip thrust machine and I felt 0, zip, nada in my glutes but *THIS* this exercise crushed me. I'll be doing these from now on.
I usually enjoy his videos and to the most he is spot on with his instruction, variations and personal tweaks, but I dont know if it's because he got this from someone else or just didn't notice the poor mechanics and dangers but this exercise is the worst he has ever given. Not only does it put unneeded strain on the groin it puts a tremendous amount of pressure on the ankles and could cause someone to cause sprain/strain in that region. This exercise also puts a great deal of stress on the neck and restricts air flow. As a Master Trainer with ISSA I would encourage people to watch more of his videos as he is knowledgeable and very direct but I would not use this exercise for any reason. I dont care what any exercise looks like doing it as long as it is effective but when it is harmful and the negatives out weigh the positives then it should be removed.
Great exercise Bret, do you have any other exercise that activate the glutes and take the erectors out (specially the muscles in the lumbar spine) ? Thank you
How do you keep from activating hip flexors with this? Every exercise I've tried for glute activation also activates my hip flexors. I'm losing hope 😢.
Hey Bret, I'm having a tough time understanding one of the rationales behind this exercise. After doing the frog pumps I can feel how effective they are, but I don't understand why a position of ABD/ER/posterior tilt would increase glute max activation. If bending the knees shortens the hamstrings leading to hamstring inhibition, and hip ABD/ER/posterior tilt shortens the glute max, why would that ABD/ER/posterior tilt enhance glute max activity? If it's results from the EMG literature and you know authors' names off the top of your head I'd love to read up. Thanks!
I'm trying this exercise for the first time now but my main problem is that holding my chin tucked like that really kills my neck. Any advice on what I might be doing wrong?
What about people with lateral ankle instability/problems or knee problems are they still able to do this without any adverse affects on the knees or ankles?
Knees should be okay, they're just hanging there, but ankles, there's a lot of force going sideways so I'd use some heavy stabilization wrap bandage if you really must do this exercise.
Wouldn't you say that you're feeling it to a greater degree because you're introducing external(internal?) rotation of the femur thus including the gluteus medius and minimus into an exercise that primarily targets the gluteus Maximus?
I tried this today (after my workout, at home) and my neck was hurting from keeping my chin to my chest..I wonder if it will work as well if i lay my head on the ground like im doing a regular bridge.
I love how Bret gives no fu
nacetroy I was thinking the same thing!! Love Bret
nacetroy 😂😂😂😂. He’s adorable! I love him!
exactly!
Same here..you can tell he is so humble✌️
What part makes him look like a dork?
I LOVE HOW HE CREDITS OTHER TRAINERS AND RESEARCHERS. SHOWS THAT HE IS LEGIT
Yes!!!!
Have you tried his program?
1) Posterior pelvic tilt.
2) Flexed knees.
3) Externally rotated legs.
4) Abducted hips.
Alejandro Nava Yeah ain't it great?
abducted hips? how do you do that :D
Dont you mean anterior pelvic tilt?
@@absm2448 No, it's the posterior pelvic tilt.
Sophisticated information Bret. I recently discovered your research and would like to say thank you so much for the amount of free information you put out there for your viewers. I am a graduate student studying nutrition, so even though money is tight I have found your free information helpful. I will be looking more into some of your research regarding glute bio mechanics to aid in my own training for powerlifting and overall knowledge. Thank you again for the great content!
I love it! I have some difficulties in activating my glutes. So I incorporate it often to my workout routine and I get my glutes on fire. Thank you for sharing
I am a cyclist in recovery coz of zero glute existence,I’m gonna use this exercise as one of my Beginner Glute builder exercise...Thanks Brad👍🏿
Love it! Feels like I'm working muscles that haven't been worked forever, yet it is so easy! Feel the burn! Thanks!
I tried this and my ass was on fire! I have a glute imbalance, and I am using your videos to gain muscle mind connection. Good stuff!
Would love to know your results. I'm working on glute imbalance too
I'm definitely going to do these. Thank you so much for all of your great info!
I wouldn't mind seeing guys doing this at the gym, go for it!
You are probably one of those fatties/uglies that make fit guys awkward by staring at the gym then get McDonald's and a diet coke
I wouldn't mind seeing Bret doing this on me :DDD
John Citizen who pissed in your Cheerios?
@@johncitizen6332 This says so much about what a sad human being you are.
@@JudyBJones-ko8oo I did, for my tik tok followers. It was just a prank bro.
What a great guy!
Thanks Brett!
You truly deserve all the accolades you receive.
This will DEFINITELY help me out. I'm trying this out today. I love a good pump, so I believe this will give me a even more pump pump pump than the regular hip thurst.
I tried 3*30
totally love this, thanks Bret!
doing these on Tuesday for my leg day warm up. certain clients will benefit too. thanks! btw your bodyweight exercise book is awesome.
Did 3 sets of 30 today! I’m so excited I found your channel 😎💕
Did you do the routine of his book?
Back pain is GONE thanks to this guy. Bret Contreras is the best!
I’ve been looking for something for my glute min & medius this is extremely helpful thanks
I'm gonna try this but with dumbbells in my hand, resting them on my inner thighs, after I come home from the gym later tonight.
2yr old vid yet still something I've never seen but totally felt when I tried [without weight] while watching. Good shit!
Appreciate you explaining the biomechanics!
Thanks Bret… just found your channel & very informative and helpful -- Blessings ❤
You kinda look like Liev Schreiber. Also I love this exercise now!
Definitely feel activation in first 5 reps, but also feel my adductors when push.
damnit. I will try but hopefully someone doesn't have their camera out lmao
+SpitzB Maintain eye contact, establish dominance
just be confident and let them enjoy what they see.
Someone thinks highly of themselves 😬
It's funny that u posted this a few yrs ago..and now you see all these new coaches performing them thinking they just came up with it..I really enjoy your videos..soon going to buy your book.
Those are amazing for my lower back thank you so much
i haven't been using my glutes properly despite years of working out. gotta relearn everything starting with the basics. this is gonna help a lot thanks a bunch
jyhluk
yes will try this Bret...thank you
Thanks for the demonstration and explanation. I've been watching your videos for the last 4-5 weeks. I'm just going to subscribe. I appreciate the information though
On my way to give a try ☺️ thanks man
I started doing these recently from another plan! They don't look like much but they're great!
I do this in bed while reading because it feels good. I tried it on the floor using your cues.... Even better. Thanks❣
This is so great. Thanks Bret!! 🍑
I need to make sure to have good form when I try new exercises like this.
I have seen such awesome results after following Bret👍
very good for accessing external rotation plus extension from glutes.
Doing this with his Glute Loop👌🏼😁 amazing
Why does that hurt my neck so bad when I tuck my chin into my Neck like he said??🤔🤔🤔
thanks! will definitely use this!
This style works the best for me. Every other way just fires my hamstrings.
SAME
When I was 10, they would have us doing frog pump in ballet, it wasn't called frog pumps, the instructor said it was a ''hip opener'' but it was around for long. Crazy many people were knew it worked but didn't patent or cement the excercise as a muscle development tool.
Thanks for the tip! ☺
I got a variation of this exercise that if successful, will be my mandatory lift every time I go to the gym!
You'll need a Smith Machine, as you need your hands free for balance..
- Get yourself under the bar, with your hips underneath it.
- Put your feet in Frog Pump position, but instead of lying on your shoulders with back off the floor, what you want to do is create a table position at full flexion, so sit up with your arms straight down supporting the torso and hands planted to the ground in an outward direction, as if fingers are pointed behind you.
- From the starting position, raise the pelvis under the bar until the height of the move : neck tucked into chest, and hold at full flexion before lowering the pelvis enough to keep tension on the glutes (1/2 to 3/4 down).
- I would suggest little or no weight on the bar at first, correct form is vital!
I'd done correctly, this won't just activate the glutes but the Posterior chain from the traps to the hamstrings.
But hey, this is just a suggestion, Bret knows best!!
Why does your chin need the be at your chest? I find it makes my neck uncomfortable to do that and need to rest my head on the floor to reduce the strain on my neck. Thanks for making this tutorial. Much appreciated!
This is a glute workout by itself!
thanks for the exercise!
Just tried this. It does activate my glutes. I just did glute day yesterday so I stopped after like 8 lol. Will definitely use these before hip thrusts can’t wait 💪🏾 also. Thank god for Brett because before hip thrusting my glutes were toning at a slow rate doing just squats and other hamstring/quad dominant lower body exercises smh. Now I’m seeing results so fast doing weighted thrusts. Thanks to you we women Thank you! I’ll have a great ass by summer
Yikes ! Your killing me Bret Contreras ! I'm already keeping myself in the corner facing away from the room as it is. Gonna be some smirks going around when I try this tmrw :P But thanks !!
Thanks Bret! 😉👍
Looks cool
yo I actually discovered this on my own once because I was getting cramping in my hamstrings and this variation worked. I never did it that seriously though for high reps because I wasn't sure if this was actually a thing. I guess if you feel the muscle working go for it.
Bret, you’re adorable and I love you!!!😂😂😂
Love this! New Subbie
Credit: first person to ever tell their girl to get on top and let me do the work.
Thank you!!
The frog pumps are super effective! Body weight and with bands!! Thanks!
I've tried everything on the hip thrust machine and I felt 0, zip, nada in my glutes but *THIS* this exercise crushed me. I'll be doing these from now on.
Give Update Please
Nice one. Subbed.
Thank you!
Love it!! Thank you :D
Thanks! 👍
Thank you buddy
Love it! Will try this with my clients later.. Could one use a band as well or is there too much abduction?
Your clients can find this video themselves without having to pay you...
youre great
Sawesome!
do you have to lift your neck up if you have forward head posture?
Could you do those with bands as well?
It works even better if you raise up onto the outside of the toes. Heels off the ground.
I usually enjoy his videos and to the most he is spot on with his instruction, variations and personal tweaks, but I dont know if it's because he got this from someone else or just didn't notice the poor mechanics and dangers but this exercise is the worst he has ever given. Not only does it put unneeded strain on the groin it puts a tremendous amount of pressure on the ankles and could cause someone to cause sprain/strain in that region. This exercise also puts a great deal of stress on the neck and restricts air flow. As a Master Trainer with ISSA I would encourage people to watch more of his videos as he is knowledgeable and very direct but I would not use this exercise for any reason. I dont care what any exercise looks like doing it as long as it is effective but when it is harmful and the negatives out weigh the positives then it should be removed.
thanx a lot
My neck hurts with this
Great exercise Bret, do you have any other exercise that activate the glutes and take the erectors out (specially the muscles in the lumbar spine) ?
Thank you
NOTES:
As a glute activation & as a total workout: 2 sets of 30 reps
If I sign up for your online membership, are the workouts just tailored for the gym? Our gyms have been closed for a year. :/
How do you keep from activating hip flexors with this? Every exercise I've tried for glute activation also activates my hip flexors. I'm losing hope 😢.
nice!
which part of the glute does this work. and is "activation" able to tone/build? or is it just a primer?
Is this still recommended if this exercise also makes the hamstrings and hips sore?
Frog hip thrusts? Would that be the ultimate?
Hey Bret, I'm having a tough time understanding one of the rationales behind this exercise. After doing the frog pumps I can feel how effective they are, but I don't understand why a position of ABD/ER/posterior tilt would increase glute max activation. If bending the knees shortens the hamstrings leading to hamstring inhibition, and hip ABD/ER/posterior tilt shortens the glute max, why would that ABD/ER/posterior tilt enhance glute max activity? If it's results from the EMG literature and you know authors' names off the top of your head I'd love to read up. Thanks!
Think of it like your glute pulling your hip, like a pull up or bicep curl. I think this makes sense
Is it okay to do this with a posterior labral tear? o.O lol Guess we will find out!
I'm trying this exercise for the first time now but my main problem is that holding my chin tucked like that really kills my neck. Any advice on what I might be doing wrong?
What about people with lateral ankle instability/problems or knee problems are they still able to do this without any adverse affects on the knees or ankles?
Knees should be okay, they're just hanging there, but ankles, there's a lot of force going sideways so I'd use some heavy stabilization wrap bandage if you really must do this exercise.
I practised this with my wife last night.... she loved it ;)
these help prevent hip fractures?
are they safe if you have osteoporosis?
I have diastasis recti after multiple pregnancies, is there a modified version where I don't have to raise my neck and tuck my chin? Thanks!
My groin area hurts so much when I do frog pumps even after doing dynamic stretches on them, any idea why?
I feel somewhat disappointed that the white masking tape shown around Bret's feet in the thumbnail turned out to be rays of the sun.
Can you enable automatic captions on your most popular videos please?
Wouldn't you say that you're feeling it to a greater degree because you're introducing external(internal?) rotation of the femur thus including the gluteus medius and minimus into an exercise that primarily targets the gluteus Maximus?
For those who find it embarrassing to do at gym or need to level up, do weighted hip thrusts with this form, it's a killer.
When you don't care what anyone thinks of you because you love yourself, nothing is embarrassing anymore😅
My neck is too weak to hold my head in that position. Could I put my hands behind my head to help?
When i do frog pump i feel the burn in my tighs instead of my glutes, what can i do for correct that?
How to make it harder? Does elevating your feet does it?
That looks dirty af but goddamn it's effective!
Is this exercise good against knock knees?
My knees hurt when I do this. Is this normal? How do I make it not hurt?
I tried this today (after my workout, at home) and my neck was hurting from keeping my chin to my chest..I wonder if it will work as well if i lay my head on the ground like im doing a regular bridge.
Amina try supporting your head/neck on a bosu ball, so much comfier
I tried it with my hands supporting my neck. Much better.
I have apt will this activate my hip flexors .im tryna avoid that
My lower body shakes a lot when I do this, am I doing something wrong?
This hurts my neck to have my chin tucked in. What am I doing wrong?