Frog Pump
Lying with the soles together and knees out, drive the hips up to squeeze the glutes.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Glutes
- Equipment
- Bodyweight
- Movement
- Hinge
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 bodyweight is taken or you want a change.
Questions
- What muscles does the Frog Pump work?
- The Frog Pump mainly works the glutes.
- What equipment do you need for the Frog Pump?
- None: it is a bodyweight exercise.
- How many sets and reps of the 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 Frog Pump?
- B-Stance Hip Thrust, Band Hip Thrust, Band Monster Walk and Band Pull-Through work the same main muscle.
Program it for your clients
Coaches add the 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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