Video
Instructions
- Lie on your back with your knees bent and soles of your feet pressed together, allowing your knees to fall outward.
- Position your arms by your sides with palms facing down.
- Engage your core and press your hips upward, squeezing your glutes at the top.
- Hold briefly at the top, then lower your hips back to the floor with control.
- Repeat the movement for the desired number of repetitions.
Technical Tips
- Keep your feet pressed together throughout the movement.
- Avoid arching your lower back—focus on glute contraction.
- Ensure your knees remain open and don't collapse inward.
Breathing Tips
- Inhale before lifting your hips.
- Exhale as you thrust your hips upward.
- Inhale again as you return to the starting position.
Restrizioni mediche
- Avoid if you have recent hip or lower back injuries.
- Consult a professional if you experience pain during hip abduction.
The Frog Pump is a glute activation and strengthening exercise designed to target the posterior chain, particularly the gluteus maximus. Unlike traditional bridges, this variation involves pressing the soles of the feet together and letting the knees fall outward, creating external hip rotation. This unique position intensifies glute engagement by minimizing assistance from the hamstrings and lower back. The Frog Pump is commonly used in warm-ups, corrective routines, and hypertrophy training to isolate and strengthen the glutes. Ideal for beginners and advanced trainees alike, it requires no equipment and can be performed virtually anywhere, making it a convenient and effective tool for enhancing lower body strength and stability. Its simplicity and targeted activation make it especially useful for those with sedentary lifestyles or athletes seeking to improve hip function and glute development.
What muscles do frog pumps work best?
Frog pumps primarily target the glutes, especially the gluteus maximus, while secondarily engaging the gluteus medius and hamstrings for stability.
Is the frog pump good for building glutes?
Yes, frog pumps are effective for glute development as they isolate and activate the glutes more directly than standard glute bridges due to the external hip rotation.
Can I do frog pumps without any equipment?
Absolutely, frog pumps are a bodyweight exercise and require no equipment, making them ideal for home workouts or warm-ups.
How many reps of frog pumps should I do?
Start with 15–20 reps per set for 2–3 sets to effectively activate and strengthen your glutes.