Videos
Instructions
- Lie on your back with the soles of your feet pressed together and knees bent outward.
- Place a resistance band just above your knees and keep your arms flat at your sides.
- Engage your core and glutes to lift your hips off the ground until your body forms a straight line from shoulders to knees.
- Pause at the top, then slowly lower your hips back to the floor.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your feet close to your glutes for maximum activation.
- Do not overextend your back at the top of the movement.
- Ensure constant tension on the band throughout the exercise.
Breathing Tips
- Inhale as you lower your hips back to the ground.
- Exhale as you lift your hips upward.
Medical restrictions
- Avoid if experiencing acute lower back pain.
- Not recommended for individuals with recent hip injuries.
- Consult a professional if recovering from pelvic or abdominal surgery.
Banded Frog Pumps are a highly effective bodyweight exercise designed to activate and strengthen the glute muscles, particularly the gluteus maximus and medius. By positioning the feet in a butterfly stance and adding resistance with a band above the knees, this movement isolates the posterior chain while minimizing involvement from the quadriceps. It is particularly beneficial for improving hip stability, enhancing glute development, and correcting muscular imbalances often caused by prolonged sitting. Banded Frog Pumps are suitable for beginners and advanced athletes alike, requiring minimal equipment and space. This exercise can be integrated into warm-ups, activation routines, or as part of lower-body strengthening programs. Whether you're focused on aesthetics, injury prevention, or athletic performance, this exercise offers a simple yet powerful way to engage the glutes and build foundational strength in the lower body.
What muscles do Banded Frog Pumps work?
Banded Frog Pumps primarily target the glutes, especially the gluteus maximus and medius, while also engaging the inner thighs and hip abductors for stabilization.
Can I do Banded Frog Pumps without a resistance band?
Yes, you can perform Frog Pumps without a band, but using a resistance band increases glute activation by providing external resistance during abduction.
Are Banded Frog Pumps good for beginners?
Yes, Banded Frog Pumps are beginner-friendly and require minimal equipment, making them ideal for learning proper glute engagement and building strength gradually.
How many reps of Banded Frog Pumps should I do?
Start with 2–3 sets of 12–15 reps, focusing on slow and controlled movement to maximize glute activation.
What's the difference between Frog Pumps and Glute Bridges?
Frog Pumps use a butterfly foot position to emphasize glute isolation, whereas Glute Bridges use feet flat and hip-width apart for broader lower-body engagement.