Frog Pump

Frog Pump trains the glutes through hip extension while the shoulders remain supported and the trunk stays braced.

Primary muscle

Glutes

Primary musclesGluteus maximus

Secondary musclesHamstrings, Hip adductors, Abdominals

Equipment

Bodyweight

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How to perform Frog Pump

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Lie on the back, bring the soles of the feet together, and let the knees open comfortably to the sides.
Draw the heels toward the hips, brace the abdomen, and keep the outer edges of the feet together.
Press the feet together and squeeze the glutes to lift the hips while the knees remain open.
Finish when the hips are extended without arching the lower back or forcing the knees farther apart.
Lower the hips under control while maintaining the same diamond-shaped leg position.

Common Frog Pump mistakes

Arching the lower back

Keep the ribs down and finish by squeezing the glutes instead of arching the lower back.

Knees collapsing inward

Keep the knees aligned with the toes throughout the lift and return.

Pushing through the toes

Use whole-foot pressure and adjust the feet if the hamstrings cramp or the heels lift.

Overextending at the top

Stop when the torso and thighs align instead of driving the hips past a stacked finish.

When to modify or choose another exercise

Arching the lower back: Keep the ribs down and finish by squeezing the glutes instead of arching the lower back.
Pushing through the toes: Use whole-foot pressure and adjust the feet if the hamstrings cramp or the heels lift.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Bodyweight floor bridge: Use the floor and both feet to learn pelvic control and a glute-led finish.

How to use Frog Pump in a training program

Where it fits in a session

Place Frog Pump after the main squat or hinge when it adds glute volume, or early in the strength block when hip-extension strength is the primary goal.

How often to use it

Use one to three times per week while counting hip thrusts, bridges, hinges, and squats toward total glute work.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	8–15	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use Frog Pump after Barbell Back Squats or Romanian Deadlifts for additional glute work.
Pair it with Seated Leg Curls when both exercises can keep a controlled pelvic position.

Scale the movement