Barbell Frog Pump
With a bar over the hips and soles together, thrust the hips up to target the glutes.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the glutes, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Frog Pump work?
- The Barbell Frog Pump mainly works the glutes.
- What equipment do you need for the Barbell Frog Pump?
- A barbell.
- How many sets and reps of the Barbell Frog Pump?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Frog Pump?
- 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.
Program it for your clients
Coaches add the Barbell Frog Pump to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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