Alternatives
- Bodyweight Glute Bridge
- Banded Glute Bridge with Pulse
- Single Leg Glute Bridge
Summary
Frog pumps are a bodyweight glute exercise where the soles of your feet touch in a butterfly position. This variation isolates and burns the glutes without loading the lower back or needing equipment.
Benefits of the Frog Pumps
- Strong glute activation without heavy weights
- Targets glute max while reducing quad and back involvement
- Ideal for pre-activation or high-rep finishers
- Improves hip external rotation and mobility
- No equipment required
Frog Pumps Muscles Worked
- Primary: Gluteus Maximus
- Secondary: Gluteus Medius, Core, Hip External Rotators
Instructions
- Lie on your back and bring the soles of your feet together, knees wide
- Place arms by your sides for support
- Press the outer edges of your feet into the floor
- Drive your hips up by squeezing your glutes
- Pause briefly at the top, then lower with control
- Avoid pushing with your lower back
- Repeat for the desired number of reps
Common Mistakes
- Letting the knees collapse inward or drift too far out
- Using lower back instead of glutes to lift
- Rushing the reps without full contraction
- Lifting too high and arching the spine
- Losing foot contact with the floor