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Frog Pump

Lie on back, feet together, knees out. Bridge up and squeeze the glutes.

BeginnerBodyweight3 × 20–30
Frog Pump demonstration thumbnail — How to Do Frog Pumps for Bigger Glutes (Glute Activation & Form Tips)
GlutesBodyweight

Frog Pump

Demo · Colossus Fitness

Verified Frog Pump demonstration by Colossus Fitness. Click to play.

How to do the Frog Pump

  1. 1Feet pressed together
  2. 2Knees fall out
  3. 3Squeeze glutes at top

Benefits of the Frog Pump

  • Builds strength and size in the glutes through a full, controlled range of motion
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services