GLUTES · ISOLATION
Frog Pump
A short-range floor hip-extension exercise with the soles of the feet together.
Primary musclesGlutes
Secondary musclesAdductors
EquipmentBodyweight or band
DifficultyBeginner · Hip Extension
How to perform
- Lie on your back with the feet together and knees open.
- Lift the hips by squeezing the glutes.
- Lower slowly and repeat.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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