Exercise Guide

Frog Pump

A glute bridge with the soles of the feet together and knees splayed out. The position takes the hamstrings out and leaves the glutes doing nearly everything.

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

Bodyweight

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Isolation

Secondary Muscles

Hamstrings
How to Perform
  1. 1

    Lie on your back and bring the soles of your feet together, letting your knees fall out to the sides.

  2. 2

    Draw your heels in toward your hips.

  3. 3

    Drive through the outside of your feet to lift your hips, squeezing your glutes hard at the top.

  4. 4

    Lower until your hips just touch the floor and repeat.

Tips
  • ★Keep the reps quick and the squeeze hard - this one is about volume, not load.
  • ★Rest your upper back against a bench for more range once floor reps feel easy.
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GlutesHamstrings