HyperBody
Exercise library · Legs

Frog Pump.

Glute bridge with the soles together that isolates the glutes.

BeginnerBodyweight
Frog Pump
The numbers
Sets
3–4
Reps
8–15
Rest
45–75
Muscles
Primary
Glutes
The play-by-play

How to do it.

  1. Step 01

    Lie on the back with the soles of the feet together

  2. Step 02

    Let the knees fall out to the sides

  3. Step 03

    Drive through the outer feet

  4. Step 04

    Lift the hips to squeeze the glutes

  5. Step 05

    Pause at the top

  6. Step 06

    Lower under control

What separates good from great

Pro cues.

  • Keep the heels close to the hips

  • Squeeze hard at the top

  • Use high reps for a strong pump