Frog Pumps
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Glutes
Posterior Chain
Bodyweight
Activation
Hip Extension
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Bodyweight
Mat (optional)
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All Levels
Overview
Frog Pumps are a bodyweight hip extension exercise designed to isolate and activate the glutes. Performed lying on your back with the soles of your feet together and knees pushed outward, this movement reduces hamstring involvement and maximizes glute engagement, making it a great warm-up or accessory exercise.
Muscles Worked
PRIMARY:
Gluteus maximus
SECONDARY:
Gluteus medius
Adductors
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Lie on your back on a mat with knees bent and soles of your feet pressed together.
Let your knees fall outward in a butterfly position.
Place arms at your sides for support, palms down.
Brace your core and squeeze glutes to lift hips off the ground.
Drive hips upward until glutes are fully contracted.
Pause briefly at the top, then slowly lower hips back down.
Repeat for prescribed reps.
Variations
Perform with a resistance band above knees for added tension
Hold the top position isometrically for glute endurance
Perform single-leg frog pumps for unilateral emphasis
Elevate feet on a small plate or pad to change hip angle
Benefits
Maximizes glute activation with minimal equipment
Reduces hamstring contribution compared to standard hip thrusts
Improves hip mobility by combining abduction and extension
Great primer before squats, deadlifts, or glute-focused training
COACHING CUES
Keep soles of feet together and knees out wide.
Squeeze glutes hard at the top.
Lift with your hips, not your lower back.
Control the lowering phase.
Notes
Frog Pumps are a simple but effective bodyweight movement for targeting the glutes in isolation. They are especially useful as an activation drill in warm-ups or as a high-rep finisher for glute hypertrophy.