- EquipmentBodyweight
- PatternIsolation
- Reps15 to 30 reps
- Joint loadNone flagged
Lie on your back with the soles of your feet together and your knees falling out to the sides, heels close to your backside.
First cueKeep the knees wide.
How to do the Frog Pump
Set up. Lie on your back with the soles of your feet together and your knees falling out to the sides, heels close to your backside.
- Push through the outside edges of your feet to lift your hips.
- Squeeze your glutes at the top.
- Lower and repeat at a steady pace.
Form cues
- Keep the knees wide.
- Keep the ribs down.
- Squeeze hard at the top.
Common mistakes
- Arching the lower back.
- Letting the knees close.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Adductors.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Frog Pump, from the same catalog the StatBlockFit app logs.
- Leg Extension Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Nordic Curl Same legs session: it trains the hamstrings.
- Single-Leg Calf Raise Same legs session: it trains the calves.
- Monster Walk Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Frog Pump first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Frog Pump 3 × 15 to 30 reps
- Leg Extension 3 × 10 to 20 reps
- Nordic Curl 3 × 3 to 10 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Kettlebell Swing
Kettlebell
Gym or cable swap
Glute Kickback Machine
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Glute Bridge.
Other variations of the Glute Bridge: Single-Leg Glute Bridge.
Do before it: Glute Bridge (same movement, lighter), Single-Leg Glute Bridge (same movement, lighter) and Banded Lateral Walk (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Frog Pump is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Frog Pump?
Set up: Lie on your back with the soles of your feet together and your knees falling out to the sides, heels close to your backside. Steps: 1. Push through the outside edges of your feet to lift your hips. 2. Squeeze your glutes at the top. 3. Lower and repeat at a steady pace. Form cues: Keep the knees wide. Keep the ribs down. Squeeze hard at the top. Common mistakes: Arching the lower back. Letting the knees close.
What muscles does the Frog Pump work?
It trains the glutes as its main target and works the adductors on the way.
What can I do instead of the Frog Pump?
At home: Kettlebell Swing. In a gym: Glute Kickback Machine. Each trains the same main muscle.
What should I pair the Frog Pump with?
Good partners in the same workout are Leg Extension, Nordic Curl, Single-Leg Calf Raise and Monster Walk.