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Glutes · Beginner

Body Weight Frog Pump

Hip-focused drill targeting the glutes with steady pelvis control.

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Body Weight Frog Pump demonstration

Exercise overview

Training details

GlutesAdductors

Equipment

Bodyweight

Sets × reps

3 × 25

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the soles of your feet together and your knees opened outward.
  2. 02Bring your heels close enough to your hips to maintain a comfortable frog position.
  3. 03Brace your trunk lightly and press the outer edges of your feet into the floor.
  4. 04Squeeze your glutes to lift your hips without forcing your lower back into extension.
  5. 05Lower your hips under control and repeat while keeping your knees open.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell Frog PumpRelated variationGlute BridgeRelated variationPelvic Tilt Into BridgeRelated variationResistance Band Glute Bridge AbductionRelated variationResistance Band One Leg Glute BridgeRelated variationRolling Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar DeadliftComparable substituteBam Bams (Prone Bench Leg Arc)Comparable substituteSide PlankComparable substituteIsometric CrabComparable substituteElevated PigeonComparable substituteAxle Bar Hip Thrust

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