Frog Pump

A glute isolation exercise performed lying on your back with feet together, hips elevated, and knees bent outward in a frog position. The movement contracts the glutes through hip extension.

Instructions

1. Lie on your back on a mat with your knees bent and the soles of your feet together.
2. Position your feet close to your glutes, creating a frog-like leg position with knees splayed outward.
3. Place your hands by your sides, palms down for support.
4. Press through your heels and squeeze your glutes to lift your hips off the ground.
5. Rise until your body forms a straight line from your shoulders to your knees.
6. Hold the top position for a second, squeezing your glutes intensely.
7. Lower your hips back down slowly and with control.
8. Repeat for the recommended number of repetitions.

Tips

• Keep your core tight throughout the movement to prevent arching your lower back excessively.
• Focus on using your glutes to power the movement, not momentum.
• The closer your feet are to your glutes, the more glute emphasis you’ll get.
• You can place your hands on your chest or reach toward the ceiling for additional challenge.
• Maintain steady breathing, exhaling as you lift and inhaling as you lower.
• This exercise can be progressed by adding a barbell across the hips.