BODYWEIGHT FROG PUMP
Glute Activation and Hip Stability
Primary Muscles
Exercise Description
Lie on your back with the soles of your feet together and knees apart. Engage your core, lift your hips by squeezing your glutes, pause briefly at the top, then lower with control and repeat.
How To Perform
Lie on your back and place the soles of your feet together (butterfly position), letting your knees fall outward.
Bring your feet close to your hips to increase glute engagement and set your upper back on the floor.
Brace your core and drive your hips upward by forcefully squeezing your glutes.
Hold the top position briefly while keeping ribs down and pelvis neutral.
Lower your hips under control back to the floor and repeat for the desired reps.
Expert Tips
Keep feet together and close - Bringing the feet close to your body enhances glute activation in the frog position.
Avoid arching the lower back - Maintain a braced core and neutral spine to keep the tension on the glutes.
Control each rep - Avoid using momentum; focus on a strong squeeze at the top and a slow descent.
Progress with a band when ready - Add a light resistance band above the knees to increase lateral tension and intensity.
Common Mistakes
Overextending the spine - Driving the hips too high by arching the back reduces glute engagement and stresses the lumbar spine.
Using momentum - Bouncing through reps limits time under tension; emphasize control instead.
Not bracing the core - A loose core can cause instability and reduce the effectiveness of the movement.
Info – Bodyweight Frog Pump
The bodyweight frog pump is excellent for glute activation. Keep your feet together and close to your body, and focus on controlled movement. Avoid arching the lower back or using momentum. Beginners can hold the top position to build endurance, while advanced lifters can add a resistance band above the knees for more challenge. Maintain core engagement throughout for stability.
Equipment Required
No equipment needed.