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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Set up for Frog Pump

Prepare the training area

Use a level, non-slip surface and clear enough room for the complete movement.
Place any required mat, bench, or stable hand support before taking the starting position.

Position yourself for Frog Pump

Place the feet flat and about hip width, align the knees with the toes, and support the shoulders on the floor or bench without loading the neck.
Set the feet so the shins approach vertical at the top and the knees can remain aligned with the second and third toes.

Choose and verify the starting level

Choose the easiest Frog Pump variation that preserves the required body line and full controlled range; use elevation, support, or assistance as needed.
Perform one slow rehearsal repetition and change the setup if the equipment shifts, the range causes pain, or the target position cannot be maintained.

How to perform Frog Pump

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

For Frog Pump, lie on the back, press the soles of the feet together, open the knees comfortably, and bring the heels toward the hips.
Brace the abdomen and lightly tuck the pelvis before lifting so the lower back does not lead the movement.
Brace, press through the whole foot, and extend the hips while the knees continue to track forward.
Finish with the torso and thighs aligned, the glutes contracted, and the ribs down.
Lower the hips under control without letting the knees collapse inward, then repeat from the same foot position.

Common Frog Pump mistakes

These are the form changes most likely to move work away from the target muscles or make the repetition harder to control.

Arching the lower back

Bring the ribs toward the pelvis and finish with hip extension rather than lumbar extension.

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

Reduce the resistance, range, lever length, or balance demand if Frog Pump cannot be completed without compensation.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Choose a stable supported alternative when fatigue, balance, equipment fit, or a current medical restriction prevents repeatable technique.

Programming guide

How to use Frog Pump in a training program

Program Frog Pump after the session's main bilateral lift or use it as the lead exercise when unilateral control or glutes development is the main goal.

Where it fits in a session

Use Frog Pump after larger compound movements, or earlier only when its target action is the workout's main priority.

How often to use it

Use one to three times per week and count the work alongside compound exercises that train the same muscles.

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
Local endurance	2–3	12–20	45–90 sec	Stop before range or joint position changes

How to progress it

Add controlled repetitions within the selected range before increasing resistance. For unilateral work, progress each side according to the weaker technically sound performance.

Pairing and sequencing

Superset with a non-competing accessory when both exercises can keep their intended joint paths.
Do not add isolation volume without counting the work already received from compound lifts.

Coach's notes

Use 2–4 sets of 6–12 repetitions, leaving enough reserve to keep every repetition balanced.
Rest 60–120 seconds between sets, with more recovery when load or balance makes the exercise demanding.
Progress the controlled range and repetitions before load; keep left/right set and rep targets equal unless a qualified coach has a reason not to.

Scale the movement