Frog Pump
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The Frog Pump is a bodyweight glute activation exercise where you lie on your back, soles of the feet together with knees flared out like a frog, and thrust your hips upward by squeezing the glutes. Its primary purpose is to isolate and strengthen the gluteus maximus for better hip extension power and posterior chain development. Ideal for beginners, glute-focused trainees, or those rehabbing hip mobility, it requires no equipment beyond a mat.
How to Perform Frog Pump
- 1Lie on your back on the floor with knees bent and feet flexed (soles facing each other), pressing soles of feet together to form a diamond shape with your legs.
- 2Allow your knees to fall open wide toward the floor, keeping feet touching and hips relaxed in the starting position.
- 3Place arms at your sides with palms down for stability, engaging your core by gently pulling your belly button toward your spine.
- 4Inhale to prepare, then exhale as you squeeze your glutes and press your hips upward toward the ceiling, lifting your hips as high as possible.
- 5Pause briefly at the top with glutes fully contracted, keeping knees wide and feet together.
- 6Inhale as you slowly lower your hips back down to the starting position without letting your feet separate.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep your core braced to avoid arching your lower back; focus on glute squeeze rather than thrusting hips forward. Common mistakes: Allowing feet to separate or knees to collapse inward; using momentum instead of muscle control.
