Scan to open on your phonegymvim.app/exercises/frog-pump

Frog Pump 8s · no sound

Frog Pump

A bridge variation with the soles of the feet together and knees flared, biasing hip extension toward the glutes.

Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Movement
Hinge
Share

How to do it

  1. Lie on your back on a mat with your arms resting at your sides.
  2. Put the soles of your feet together and let your knees fall out to the sides.
  3. Slide your heels in toward your hips and flatten your lower back into the floor.
  4. Tuck the pelvis under, then drive through the outer edges of your feet to lift the hips.
  5. Squeeze the glutes hard at the top without arching the lower back.
  6. Lower the hips to just short of the floor and repeat for high reps.

Common mistakes

  • Arching the lower back to gain height, which moves the work from the glutes to the erectors.
  • Letting the knees drift back together, which removes the abduction that biases the glutes.
  • Setting the heels too far from the hips, which brings the hamstrings back into the movement.
  • Pushing through the toes instead of the outer edges of the feet, which loses the external rotation.

Muscles worked

Primary
Glutes

Same movement, other equipment

Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Dumbbell Feet Elevated Glute Bridge Beginner Dumbbell Feet Elevated Glute Bridge Glutes Dumbbell Dumbbell Heels Elevated Hip Thrust Beginner Dumbbell Heels Elevated Hip Thrust Glutes Dumbbell Kettlebell Hip Thrust Beginner Kettlebell Hip Thrust Glutes Kettlebell

Similar exercises

B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight Glute Bridge Beginner Glute Bridge Glutes Bodyweight Good Mornings Beginner Good Mornings Glutes Bodyweight Hip Hinge Drill Beginner Hip Hinge Drill Glutes Bodyweight Reverse Hyperextension Intermediate Reverse Hyperextension Glutes Bodyweight

Good to know

What muscles does the Frog Pump work?
Mainly the glutes.
What equipment do you need for the Frog Pump?
None. It is a bodyweight exercise.
Is the Frog Pump good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod