Glutes · Compound movement
Frog Pump
A compound exercise that targets the glutes with secondary work in hamstrings. Performed with bodyweight.
Primary muscle
Glutes
Secondary muscles
Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
How to perform the Frog Pump
- Lie on your back and bring the soles of the feet together with the knees dropped out wide.
- This frog position pre-abducts the hips so the glutes drive the bridge.
- Brace the core and drive through the outer edges of the feet to lift the hips.
- Squeeze the glutes at the top while keeping the knees pressed out wide.
- Because the hips stay abducted, focus the contraction on the upper glutes.
- Lower the hips under control back toward the floor and repeat for high reps.
Suggested working range: 15–25 reps. Default progression: double progression.
Common mistakes
- •Letting the knees drift together and losing the abduction that drives the glutes.
- •Arching the lower back to raise the hips instead of extending from the glutes.
- •Pushing through the wrong part of the foot so the hamstrings take over.
- •Bouncing rapidly with no squeeze at the top of each pump.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Frog Pump fits naturally into hypertrophy and strength splits that prioritize glutes volume.
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