Glutes · Isolation

Frog Pump

A high-rep bridge with the soles of the feet together for an intense glute pump.

MAIN MUSCLE
Glutes
ALSO WORKS
Adductors
EQUIPMENT
Bodyweight, Dumbbell
LEVEL
Beginner
REPS
20-30
TEMPO
1-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your back, bring the soles of the feet together and let the knees fall out.

  2. Pull the heels close to the hips.

  3. Thrust the hips up, squeezing the glutes hard.

  4. Lower and repeat at a steady rhythm.

COMMON MISTAKES

  • Arching the lower back to finish; tuck the chin and ribs and finish with the glutes.
  • Feet too far or too close; set them so shins are vertical at the top.

TIPS

  • Pause one second at the top with a hard glute squeeze.

QUESTIONS

Which muscles does Frog Pump work?

The main muscle is Glutes. It also works Adductors.

How many reps should I do?

FORGE suggests 20-30 reps for Frog Pump. The app adjusts sets and reps to your goal and level.

What can I do instead of Frog Pump?

These train the same muscles: Glute Bridge, Barbell Hip Thrust, Hip Abduction Machine.