Frog Pump
GlutesIsolationLegsBodyweightBeginner
Bridge variation with the soles of the feet together and knees flared out. The external hip rotation maximizes gluteus maximus activation.
How to perform
- 1.Lie on your back with the soles of your feet together.
- 2.Let your knees drop outward into a frog position.
- 3.Lift your hips by squeezing your glutes.
- 4.Rise to full hip extension.
- 5.Lower under control without letting the knees close.
Common mistakes
- ●Closing the knees on the way up
- ●Pushing with the lower back
- ●Short range of motion
- ●Not squeezing the glutes at the top
Proper technique
Keep the knees flared throughout the whole range. The force comes from the glutes, not the lower back. Pause and squeeze at the top.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
Secondary
- Gluteus medius