Glutes Strength
Frog Pump
The Frog Pump is a beginner-friendly bodyweight strength exercise that targets the glutes. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary muscles—
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Frog Pump
- Lie on your back on a mat with your arms resting at your sides.
- Put the soles of your feet together and let your knees fall out to the sides.
- Slide your heels in toward your hips and flatten your lower back into the floor.
- Tuck the pelvis under, then drive through the outer edges of your feet to lift the hips.
- Squeeze the glutes hard at the top without arching the lower back.
- Lower the hips to just short of the floor and repeat for high reps.
02 The payoff
Why it earns its spot
- Isolates hip extension to the glutes by taking the hamstrings and erectors out of the pattern.
- Needs no equipment and very little space, so it fits warm-ups anywhere.
- Suits high rep activation and finisher work where heavier hinging would be fatiguing.
03 Don't do this
Common mistakes
- Arching the lower back to gain height, which moves the work from the glutes to the erectors.
- Letting the knees drift back together, which removes the abduction that biases the glutes.
- Setting the heels too far from the hips, which brings the hamstrings back into the movement.
- Pushing through the toes instead of the outer edges of the feet, which loses the external rotation.
EGON Put it on record
Track it in EGON.
Log every set of the Frog Pump, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
