GlutesBeginner
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.