Frog Pump

Technique

Lie on your back with the soles of your feet pressed together and knees dropped out to the sides. Drive through your heels to lift your hips up off the floor, squeezing your glutes hard at the top. Lower back down under control without fully resting between reps. Keep your feet together throughout the movement.

Steps

1. Lie on your back with the soles of your feet pressed together, knees dropped out to the sides
2. Drive through your heels to lift your hips up off the floor
3. Squeeze your glutes hard at the top of the movement
4. Lower back down under control without fully resting between reps
5. Keep your feet together throughout the set

Common mistakes

• Letting the knees rise up instead of staying dropped to the sides
• Using momentum instead of a controlled squeeze at the top
• Fully resting on the floor between reps instead of keeping tension

Variations

• Weighted frog pump with a plate or band across the hips
• Single-leg frog pump lifting one foot off the floor
• Paused frog pump holding 1-2 seconds at the top for extra time under tension

FAQ