Frog Pump
A short-range bridge performed with the soles of the feet together and knees out. It targets the glutes with high reps and minimal hamstring involvement.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hip Abductors
- Gluteus Medius
- Sets
- 2–3
- Reps
- 20–30
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back, bring the soles of your feet together close to your hips and let your knees fall out to the sides.
Press the outer edges of your feet together and into the floor.
Lift your hips by squeezing your glutes.
Pause briefly at the top.
Lower and repeat for high reps.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Knees wide
Squeeze to lift
Short and fast but controlled
Common mistakes
Arching the lower back
Feet too far from the hips
Using momentum
Safety notes
Skip this if the knees-out position causes hip or knee discomfort.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.