Frog Pump tutorial
The frog pump is a glute bridge variation with the soles of your feet together and knees falling out to the sides. This position emphasises the glutes and suits high reps and warm-ups.
How to perform
- Lie on your back, press the soles of your feet together and let your knees fall open.
- Bring your heels as close to your hips as is comfortable.
- Rest your arms on the floor by your sides.
- Push through the outer edges of your feet and squeeze your glutes to lift your hips.
- Pause briefly at the top, then lower slowly.
Breathing: Exhale as you lift your hips and inhale as you lower them.
Key tips
- The range is short, so focus on squeezing your glutes.
- Rest a dumbbell on your hips to make it harder.
- Sets of 15 to 30 reps work well.
Common mistakes
- Lifting the hips by arching the lower back.
- Letting the soles of the feet come apart.
- Rushing without a pause at the top.
Safety: If your groin or hips are sensitive, let your knees open less. If your back hurts, shorten the range and consult a doctor.
GlutesPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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