Exercise Guide

Banded Frog Pump

A frog pump with a band above the knees. Soles together already isolates the glutes; the band makes a high-rep set genuinely hard.

BeginnerStrengthPushIsolation
Form
Banded Frog Pump - Start position
Start
Banded Frog Pump - Mid position
Mid
Banded Frog Pump - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Bands

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Isolation

Secondary Muscles

Hamstrings
How to Perform
  1. 1

    Loop a band above your knees, lie on your back and bring the soles of your feet together.

  2. 2

    Let your knees fall out against the band and draw your heels toward your hips.

  3. 3

    Drive your hips up, squeezing your glutes hard at the top.

  4. 4

    Lower until your hips brush the floor and go straight into the next rep.

Tips
  • ★Keep the tempo quick - this one is built for high reps at the end of a session.
  • ★Press out against the band the whole time rather than only at the top.
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GlutesHamstrings