Elevated Frog Pumps
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Glute Activation
Posterior Chain
High-Rep Finisher
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Low Box or Bench
Mat (optional)
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Intermediate
Overview
The Elevated Frog Pump is a glute-focused variation of the traditional frog pump that increases the range of motion and difficulty by elevating the feet on a low box or bench. This position enhances glute activation and control, making it an ideal movement for warm-ups, finishers, or targeted glute work.
Muscles Worked
PRIMARY:
Gluteus maximus
Hip external rotators
SECONDARY:
Hamstrings
Core stabilizers
Adductors
STEP-BY-STEP INSTRUCTIONS
Lie on your back with your feet resting on a low box or bench.
Press the soles of your feet together so your knees fall outward in a butterfly position.
Keep your heels close to the edge of the box to maintain tension.
Brace your core and drive your hips upward, squeezing your glutes at the top.
Pause briefly at the top, then lower your hips with control.
Repeat for the prescribed number of reps, maintaining constant tension.
Variations
Weighted Elevated Frog Pump (add a plate or dumbbell on hips)
Banded Elevated Frog Pump (glute loop above knees)
Single Leg Elevated Frog Pump
Isometric Hold at Top
Benefits
Increased range of motion for deeper glute contraction
Improves glute isolation and endurance
Perfect for activation sequences or burnout sets
No heavy equipment needed
COACHING CUES
Press feet together and push through the outer edges
Keep knees wide and open throughout the movement
Squeeze glutes hard at the top-don't rush the reps
Avoid overarching the back. Keep ribcage down and core braced
Notes
The Elevated Frog Pump is a powerful glute activator that increases intensity through added range of motion. It helps strengthen the glutes, reinforce hip external rotation, and can be integrated into any lower body or warm-up routine for better movement prep and muscular endurance.