glutes beginnerAI Tracked

Frog Pump

Glute bridge with soles of feet together and knees out. Maximizes glute activation over hamstrings. Targets the glutes. Builds functional strength. Progressively overloadable.

How to Do Frog Pump: Step by Step

  1. Maintain proper form
  2. Control the movement
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight
  • Rushing reps
  • Not using full range of motion

Frog Pump Tips

  • Start lighter to master form
  • Focus on the glutes
  • Control both phases

Muscles Worked

glutes
Equipment No equipment needed
Tracking Count reps

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