Frog Pump

A Quick Guide to Frog Pumps

also known as

  • Frog hip thrust
  • Frog glute bridge

purpose and benefits

The frog pump is a highly effective exercise that targets the glutes, hamstrings, and core muscles. It is a variation of the traditional glute bridge exercise and is known for its ability to activate the glute muscles to a greater extent. By incorporating the frog pump into your workout routine, you can strengthen your lower body, improve hip mobility, and enhance overall athletic performance.

The frog pump offers several benefits for individuals looking to improve their lower body strength and stability. Here are some key advantages of incorporating this exercise into your workout:

  • Increased glute activation: The frog pump specifically targets the glute muscles, helping to strengthen and tone them.
  • Improved hip mobility: This exercise requires a wide range of motion in the hips, which can help improve flexibility and mobility in this area.
  • Enhanced core stability: The frog pump engages the core muscles, helping to improve overall stability and balance.
  • Reduced lower back pain: By strengthening the glutes and core, the frog pump can help alleviate lower back pain and improve posture.

primary muscles used

  • Gluteus maximus
  • Hamstrings
  • Quadriceps

secondary muscles used

  • Core muscles (specifically the rectus abdominis and obliques)

How to do frog pumps

Step-by-step instructions to perform the frog pump:

  1. Lie on your back with your knees bent and feet together, soles touching.
  2. Place your arms relaxed by your sides.
  3. Engage your core muscles and press your lower back into the floor. 
  4. Push through your heels and squeeze your glutes to lift your hips off the ground. Make sure to fully squeeze your glutes at the top of the movement to maximize the benefits of the exercise.
  5. Pause at the top for a moment, then slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions and sets.

loading options

  • Bodyweight
  • Resistance Band
  • Dumbbell
  • Barbell

    Safety & Precautions

    Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

    If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.