Frog Pump
- Beginner
- Bodyweight
The frog pump is a glute bridge performed with the soles of the feet pressed together and the knees dropped out to the sides. Putting the hips into abduction and external rotation with the heels close to the body shortens the hamstrings and flattens the lumbar spine, which is what takes the hamstrings and spinal erectors out of the movement. What remains is close to isolated hip extension by the gluteus maximus. Range is small and the load is bodyweight, so it is normally programmed for high reps as an activation drill or a finisher.
How to do the Frog Pump
- Lie on your back on a mat with your arms resting at your sides.
- Put the soles of your feet together and let your knees fall out to the sides.
- Slide your heels in toward your hips and flatten your lower back into the floor.
- Tuck the pelvis under, then drive through the outer edges of your feet to lift the hips.
- Squeeze the glutes hard at the top without arching the lower back.
- Lower the hips to just short of the floor and repeat for high reps.
Muscles worked
- Primary:
- Glutes
Why train it
- Isolates hip extension to the glutes by taking the hamstrings and erectors out of the pattern.
- Needs no equipment and very little space, so it fits warm-ups anywhere.
- Suits high rep activation and finisher work where heavier hinging would be fatiguing.
Common mistakes
- Arching the lower back to gain height, which moves the work from the glutes to the erectors.
- Letting the knees drift back together, which removes the abduction that biases the glutes.
- Setting the heels too far from the hips, which brings the hamstrings back into the movement.
- Pushing through the toes instead of the outer edges of the feet, which loses the external rotation.
Frequently asked questions
What muscles does the Frog Pump work?
The Frog Pump trains the glutes, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the glutes directly.
What equipment do I need for the Frog Pump?
None. The Frog Pump is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Frog Pump suitable for beginners?
Yes. The Frog Pump is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Frog Pump at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Frog Pump one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Frog Pump should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to the Frog Pump?
Band Glute Bridge, Cable Pull Through, and Dumbbell Deadlift train the same primary muscles as the Frog Pump. Pick whichever one matches the equipment in front of you.