Frog pump

Bodyweight, floor or mat

Also called frog glute bridge

Frog pump, start positionFrog pump, end position
Images: Fitness Programer
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Lie on your back with the soles of the feet together and knees out, then drive the hips up by squeezing the glutes.

  1. Soles together, knees fall open
  2. Squeeze the glutes at the top
  3. Use high reps, slow and controlled

Movement

Pattern
Hip extension
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
None

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.