Frog Pump

How to perform the Frog Pump

1. Lie on your back and bring the soles of the feet together with the knees dropped out wide.
2. This frog position pre-abducts the hips so the glutes drive the bridge.
3. Brace the core and drive through the outer edges of the feet to lift the hips.
4. Squeeze the glutes at the top while keeping the knees pressed out wide.
5. Because the hips stay abducted, focus the contraction on the upper glutes.
6. 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 one of these when the equipment is taken or the main lift has stalled.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Bodyweight

Machine Hip Thrust

Glutes · Machine

Banded Hip Thrust

Glutes · Barbell