Frog Pump: how to do it right
In short: The frog pump isolates the glute max by loading it in the shortened position, with peak tension at the end of hip extension.
How to do it, step by step
- 1Lie on your back, bend your knees and press the soles of your feet together, letting your knees fall open to the sides.
- 2Tuck your ribs in slightly and engage your abs to lock the pelvis, chin slightly tucked.
- 3Push through the outer edge of your feet and lift your pelvis by driving your hips toward the ceiling with your glutes.
- 4Squeeze your glutes hard for 1 second at the top, without arching your lower back: that's the key point.
- 5Control the pelvis back down to the floor over 2 seconds, without fully relaxing at the bottom.
- 6Chain together clean reps, chase the glute burn rather than maximum range.
The mistake to avoid
Don't arch your lower back. The drive comes from the glutes.
Other common mistakes
- Arching your lower back to go higher: keep the pelvis in posterior tilt and lift with your glutes, not your lower back.
- Pushing through your heels and bringing your knees closer: stay on the outer edge of your feet with knees open, to target the glutes and not the hamstrings.
- Rushing the top with no pause: hold a tight 1-second contraction, that's where all the tension of the movement is.
- Fully relaxing at the bottom between reps: keep continuous tension by not fully setting your pelvis down.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
The glute max is the prime mover: it extends the hip as you raise your pelvis. The hamstrings (biceps femoris, semitendinosus, semimembranosus) assist the extension but are deliberately reduced here by the frog position, with knees open and soles of the feet together, which puts them in a shortened range so the glutes work alone.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Cable Hip Extension ›
- Glute Bridge ›
- Barbell Hip Thrust ›
- Single-Leg Hip Thrust ›
- Dumbbell Floor Glute Bridge ›
Frequently asked questions
How do I do this exercise?
Lie on your back, bend your knees and press the soles of your feet together, knees open to the sides. Brace your abs to lock the pelvis, push through the outer edge of your feet and lift your pelvis with your glutes. Squeeze hard for 1 second at the top without arching, then control the way down over 2 seconds without fully relaxing at the bottom.
How high do I go?
All the tension is at the top, when your pelvis is up and your hip is in full extension. At the bottom your glutes barely work. Go up to full extension without arching your lower back, squeeze for 1 second at the top, then lower under control without fully setting your pelvis down. Don't try to go higher with your lower back.
How fast should I do the movement?
Lift with a firm drive through your glutes, squeeze hard for 1 second at the top, then brake the way down over 2 seconds. On this movement the tight pause at the top is what counts, not speed. Never rush the final squeeze.
How should I breathe?
Breathe in at the bottom, breathe out during the lift and exhale while squeezing your glutes hard at the top. Keep your abs braced the whole time to lock the pelvis and stop your lower back from compensating.
Do I need to warm up first?
Do 2 or 3 bodyweight reps focusing on the glute squeeze at the top, then one light set. If the frog pump comes after a big glute exercise, the muscle is already warm and you can start right away.