Frog Pump
Hinge · glutes · beginner
Start
FinishHow to do it
Lie on your back with the soles of the feet pressed together and the knees fallen wide, heels close to the backside, then drive the hips up by squeezing the glutes and lower without touching down.
Muscles worked
Primary: glutes · Also works: hamstrings
Equipment
No equipment
Common mistakes
- Letting the knees close in as you lift, which brings the quads back into it
- Sliding the heels away from the body so the hamstrings take over the lift
- Extending through the lower back instead of finishing with a hard glute squeeze
Variations
- Add a light band above the knees
- Hold a plate low on the hips
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Related exercises
- Hip Thrustglutes
- Glute Bridgeglutes
- Kettlebell Swingglutes
- Banded Hip Abductionglutes
- Single-Leg Glute Bridgeglutes
- Feet-Elevated Glute Bridgeglutes
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