Frog Pump
- Pro
- Beginner
- Home
The frog pump lies on your back with the soles of your feet together and knees splayed wide, heels drawn close to your hips. Driving your hips up from this wide, rotated stance isolates the glutes more than a standard bridge. Beginners do it at home as a warmup, a main set or a finisher, for reps in a steady rhythm.
- Muscles
- Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back, soles of your feet together, knees wide.
- Bring your heels close to your hips.
- Drive your hips up, squeezing your glutes at the top.
- Lower with control and repeat in a steady rhythm.
Form cues
- Press your feet together throughout every rep.
- Exhale as you drive your hips upward.
- Keep your knees falling open, not sliding closed.
Common mistakes
- Knees squeeze closed as the hips lift. Let your knees stay open through the whole rep.
- Lower back overarches instead of the glutes working. Stop the lift level, squeezing glutes, not your back.
- Feet drift apart, losing the frog position. Keep your soles pressed together the whole set.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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