Frog Pump Exercise: Form, Benefits & Coaching Tips
Looking to activate and grow your glutes with minimal equipment? The Frog Pump is a powerful bodyweight movement designed to isolate and strengthen your glutes. Whether you're training at home or at the gym, this exercise will elevate your lower body training.
How to Do the Frog Pump (Step-by-Step)
- Lie on your back with your knees bent and feet flat.
- Press the soles of your feet together and let your knees fall open to the sides (butterfly position).
- Keep your arms by your sides or slightly extended.
- Push through the sides of your feet and squeeze your glutes to lift your hips.
- Hold at the top for 1-2 seconds, then lower back down with control.
Tips for Better Results
- Keep your core tight to avoid overextending your back.
- Focus on the glute squeeze at the top.
- Do 3 sets of 15-20 reps for best activation.
What Muscles Does the Frog Pump Work?
- Primary: Glutes (especially gluteus maximus)
- Secondary: Hip stabilizers, core
Why Add Frog Pumps to Your Training?
This exercise is beginner-friendly and ideal for home workouts. It activates the glutes effectively without heavy weights. It’s also a perfect warm-up before heavier glute exercises like deadlifts or hip thrusts.
