Frog Pumps | Gymacetamol

Muscles Worked

Primary

Glutes

Quick Cues

1

Feet together, knees apart

2

Drive through your heels

3

Squeeze glutes at the top

4

Quick pulsing reps

Equipment Needed

Bodyweight

Lie on your back with the soles of your feet pressed together and knees out wide.
Keep your feet close to your glutes.
Drive through your feet and squeeze your glutes to lift your hips.
Pause at the top with a full glute squeeze.
Lower your hips back down.
Repeat for the desired number of repetitions.

Common Mistakes

Not squeezing the glutes at the top of each rep

Placing the feet too far apart

Arching the lower back

Pro Tips

Place the soles of your feet together and pump your hips up

This position externally rotates your hips for more glute activation

Hold at the top for a 2-second squeeze on every rep

Your Progress

Variations

Glute Bridge

Hip Thrust

Banded Glute Bridge