Frog Pump
Lie on your back with your knees bent, soles of your feet pressed together, and knees splayed out to the sides. Position your heels relatively close to your glutes, maintaining contact between your feet.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
Secondary muscles
- Hamstrings
- Rectus abdominis
- Obliques
- Erector spinae
Target muscles
- glutes
- hips
- abs
How to perform
- 1
Lie on your back with your knees bent, soles of your feet pressed together, and knees splayed out to the sides.
- 2
Position your heels relatively close to your glutes, maintaining contact between your feet.
- 3
Engage your core and gently tuck your pelvis to flatten your lower back against the floor.
- 4
Pressing your feet firmly together, squeeze your glutes and lift your hips off the floor towards the ceiling.
- 5
Lift until your body forms a straight line from your knees to your shoulders, ensuring your lower back doesn't arch excessively.
- 6
Hold briefly at the top, focusing on the glute contraction.
- 7
Slowly lower your hips back down to the starting position with control.
- 8
Repeat for the desired number of repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
