Prone Froggy Glute Lift

Setup

• Lie flat on your stomach on an exercise mat.

• Position your forearms on the ground to support your upper body, keeping your chest slightly lifted.

• Bring the soles of your feet together with your knees bent and pointing outward, creating a diamond shape with your legs.

Movement

• Engage your glutes and hamstrings to lift your feet toward the ceiling while maintaining the frog-leg position.

• Keep your pelvis pressed firmly into the mat to avoid lower back strain throughout the entire movement.

• Slowly lower your legs back down until your knees return to the starting position on the mat.

• Maintain a controlled rhythm throughout the repetition without swinging your legs.