Frog Pump

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Lie flat on your back and bring the soles of the feet together, letting the knees fall out to the sides into a comfortable externally rotated position. Position the heels roughly 20 to 30 cm from the glutes.
• Actively contract the glutes and drive the hips upward until the thighs and torso form a straight line. The movement must come from the glutes, not from lumbar extension.
• Hold full hip extension briefly and squeeze the glutes hard at the top to maximise the muscular contraction.
• Lower the hips under control without fully resting the glutes on the floor, maintain tension, and immediately initiate the next repetition.

Common mistakes

• Pushing the hips too high by hyperextending the lumbar spine rather than achieving true hip extension through glute contraction.
• Losing the externally rotated hip position as the knees collapse inward during the movement, which reduces gluteus medius activation.
• Fully relaxing and resting the glutes on the floor at the bottom of each rep, breaking muscular tension and reducing the training stimulus.

Frequently asked questions

Why does the frog pump position enhance glute activation?

The external rotation and abduction of the hip in the frog position reduces hamstring contribution to hip extension. This shifts a greater proportion of the extension work onto the gluteus maximus, making it an effective glute isolation tool compared to a standard glute bridge.

Can I add weight to the frog pump?

Yes. A barbell or dumbbell placed across the hip bones increases resistance effectively. The bar should be stabilised with the hands or cushioned with a pad to prevent it from rolling. A weighted vest is also a practical option.

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