Frog Pumps
Equipment Needed
About This Exercise
A glute activation exercise performed lying on your back with the soles of your feet together and knees flared out, driving the hips upward to isolate the glutes.
How to Perform
- 1
Setup
Lie flat on your back and bring the soles of your feet together, letting your knees fall out to the sides in a butterfly position. Pull your feet in close to your glutes. Place your arms at your sides with palms facing down.
- 2
Brace Your Core
Engage your core and press your lower back gently into the floor. Focus on feeling the connection with your glutes before you begin the movement.
- 3
Drive Hips Up
Squeeze your glutes hard and drive your hips upward, pressing through the outer edges of your feet. Lift until your hips are fully extended and you feel a strong contraction in your glutes.
- 4
Lower with Control
Slowly lower your hips back to the floor with control, maintaining tension in your glutes throughout. Lightly tap the floor before driving up into the next rep.
Form Tips
- •Keep the soles of your feet pressed together throughout the movement
- •Squeeze your glutes hard at the top of each rep
- •Press through the outer edges of your feet, not your toes
- •Keep your core braced and lower back neutral
Common Mistakes to Avoid
- •Not squeezing the glutes enough at the top of the movement
- •Lifting too fast without controlling the movement
- •Arching the lower back instead of using the glutes to drive the hips up
- •Placing the feet too far from the body, reducing glute activation
Primary Muscles
Secondary Muscles
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