Lying on your back with the soles of the feet together and the knees out to the sides, you thrust the hips up. This position isolates the glutes with very little hamstring or lower-back involvement, so you can feel the glutes working hard even with bodyweight.
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How effective is this exercise for you?
3
Sets
20
Reps
Bodyweight
Equipment
4.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Glutes
📋 How To Perform Frog Pump
1
Lie on your back and bring the soles of your feet together, letting your knees fall open to the sides.
2
Keep your feet close to your hips throughout the movement.
3
Squeeze your glutes to lift your hips up off the floor.
4
Pause and squeeze hard at the top — this is a small range of motion, focus on the contraction, not height.
5
Lower with control and repeat for the full set without rushing.
💡 Benefits of Frog Pump
Provides a strong glute contraction with minimal equipment, and is an excellent burnout exercise after heavier glute work. The frog position also reduces hamstring involvement so the glutes do most of the work.
📈 Sets, Reps & Programming
Do 3 sets of 20 to 30 fast reps, squeezing the glutes at the top of each rep. Add a dumbbell on the hips when bodyweight feels easy.
⚠️ Common Mistakes to Avoid
Lifting the hips with the lower back instead of the glutes
Not squeezing at the top
Rushing through the reps without control
✅ Pro Tips
Squeeze the glutes at the top and keep the ribs down
Use fast, high-rep sets with a short pause at the top
🛡️ Safety Notes
Very safe. Stop if you feel any lower-back pain, and keep the movement controlled.
