What muscles does the Frog Pump work?

The Frog Pump primarily works your pośladki.

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.

Exercise library · Legs

Frog Pump.

Glute bridge ze stopami złączonymi podeszwami, który izoluje pośladki.

PoczątkującyMasa własna

Liczby

Serie

3–4

Reps

8–15

Przerwa

45–75

Mięśnie

Primary

Pośladki

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Połóż się na plecach z podeszwami stóp złączonymi razem.
Krok 02
Pozwól kolanom opaść na boki.
Krok 03
Napędzaj ruch przez zewnętrzne krawędzie stóp.
Krok 04
Unieś biodra, napinając pośladki.
Krok 05
Zrób pauzę na górze.
Krok 06
Opuść z kontrolą.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Utrzymuj pięty blisko bioder.
Mocno napnij na górze.
Używaj wysokiej liczby powtórzeń dla mocnego pompowania.

Common questions

Questions, answered.

What is the Frog Pump?: Glute bridge ze stopami złączonymi podeszwami, który izoluje pośladki.
What muscles does the Frog Pump work?: The Frog Pump primarily works your pośladki.
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.