Frog Pump

Muscles worked: Legs · Also: Glutes & Hips

Frog Pump is a glute bridge variation with the soles of your feet together and knees open, like a frog. From that position you lift your hips, which changes the angle and the glute emphasis compared with a normal bridge.

Press through the edges of your feet, squeeze your glutes hard at the top, and keep your lower back from arching. The frog position limits the range, so focus on a strong squeeze rather than a big lift.

How to do it

1. Lie on your back with the soles of your feet together and your knees open, like a frog.
2. Press through the edges of your feet to lift your hips.
3. Squeeze your glutes hard at the top, keeping your lower back from arching.
4. Lower back down with control.
5. The frog position limits the range, so focus on a strong squeeze rather than a big lift.

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.