Exercise library · Legs
Frog Pump.
Glute bridge with the soles together that isolates the glutes.
Also known as: Frog Glute Bridge
BeginnerBodyweight
The numbers
Sets
3–4
Reps
8–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Lie on the back with the soles of the feet together
- Step 02
Let the knees fall out to the sides
- Step 03
Drive through the outer feet
- Step 04
Lift the hips to squeeze the glutes
- Step 05
Pause at the top
- 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
Common questions
Questions, answered.
- What is the Frog Pump?
- Glute bridge with the soles together that isolates the glutes.
- What muscles does the Frog Pump work?
- The Frog Pump primarily works your glutes.
- What equipment do I need for the Frog Pump?
- None. The Frog Pump is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Frog Pump?
- A typical prescription for the Frog Pump is 3–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.
- Is the Frog Pump good for beginners?
- Yes. The Frog Pump is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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