Illustration of the Frog Pump: Soles together, knees wide, pulse the hips up and squeeze - burn is the point.

isolation · Hinge

Frog Pump

Frog Pump is an isolation hinge movement for glutes, using no equipment. 3 sets of 25-40, 1 min rest.

Primary muscle: Glutes
Equipment: None — bodyweight
Difficulty: Beginner
Sets and reps: 3 × 25-40
Rest: 45s
Force: push

How to do it

1
Set up
On your back, heels pressed together and pulled towards the hips.
2
The cue that matters
Soles together, knees wide, pulse the hips up and squeeze - burn is the point.
3
Work it
3 sets of 25-40, resting about 1 minute between them.