Moves/bw glute frog thrust feet elevated

bw glute frog thrust feet elevated

ID: 1054

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Exercise Types:
Upper Pull, Total Quadruped
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Lead the movement with elbows driving straight down, not flaring back.
  4. 4. A thumbless grip can help better feel lat engagement over bicep dominance.

Regression:

Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.

Progression:

Add an L-sit or tuck position to increase core demand during the hang and pull.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.