Demo & instructions
Frog Pump
Also known as: Frog Bridge, Feet-Together Glute Pump
Instructions
A short-range glute bridge with the soles of the feet pressed together and the knees dropped out to the sides. It takes the hamstrings out of the movement and gives the glutes a long, high-rep burn.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 15–40 reps
Setup
- 1Lie on your back, bring the soles of the feet together and let the knees fall outward.
- 2Slide the feet close to the hips and tuck the chin, elbows pressed into the floor.
Execution
- 1Push through the outer edges of the feet and squeeze the glutes to lift the hips.
- 2Pause briefly at the top with the pelvis tucked.
- 3Lower most of the way and immediately lift again, keeping a quick, steady rhythm.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
