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Instructions
- Lie on your back with knees bent and soles of the feet pressed together.
- Let your knees fall outward to the sides forming a frog-like position.
- Place arms flat on the floor beside your torso for support.
- Engage your glutes and lift your hips toward the ceiling.
- Pause briefly at the top while squeezing your glutes.
- Lower your hips back to the floor in a controlled motion.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your feet together and close to your glutes.
- Do not arch your lower back during the lift.
- Focus on squeezing the glutes at the top of each rep.
- Avoid pushing with your lower back or hamstrings.
Breathing Tips
- Inhale as you prepare in the starting position.
- Exhale during the upward phase as you lift your hips.
- Inhale again as you lower your hips back to the ground.
Medical restrictions
- Severe lower back pain
- Hip joint instability
- Recent pelvic surgery
Frog Pumps are a bodyweight glute isolation exercise designed to strengthen and activate the gluteal muscles, particularly the gluteus maximus. This movement is performed on the floor with the soles of the feet together and knees opened outward in a butterfly or frog-like position, which helps minimize hamstring engagement and places greater emphasis on the glutes. Frog Pumps are widely used in warm-ups, activation drills, and accessory work to improve hip extension mechanics and build glute endurance. Suitable for all fitness levels, this exercise is especially beneficial for individuals seeking improved posture, hip stability, and glute development without the need for equipment. It’s commonly programmed in lower body workouts, glute-specific circuits, and rehabilitation routines. By isolating the glutes more effectively than traditional bridges, Frog Pumps are an efficient tool for enhancing muscle engagement, improving performance in compound lifts, and correcting muscular imbalances caused by sedentary lifestyles.
What muscles do Frog Pumps target the most?
Frog Pumps primarily target the glute muscles, especially the gluteus maximus, with secondary activation of the gluteus medius and hip abductors for stability.
Can I do Frog Pumps every day for glute activation?
Yes, Frog Pumps can be safely performed daily for glute activation, especially as part of a warm-up or mobility routine, due to their low-impact nature.
Are Frog Pumps good for beginners?
Frog Pumps are ideal for beginners because they are easy to learn, require no equipment, and effectively target the glutes with minimal risk of injury.
Do Frog Pumps help with hip mobility?
Frog Pumps can indirectly improve hip mobility by encouraging external rotation and glute engagement, which supports joint alignment and movement control.
How many reps of Frog Pumps should I do?
A typical set includes 15–30 repetitions depending on your goal, with higher reps often used for activation or endurance, and lower reps for strength focus.