Reps Only exercise

Banded Frog Pump form, muscles worked, and workout tracking

The banded frog pump is a glute bridge variation performed with the soles of the feet pressed together and knees flared wide, with a band above the knees adding abduction tension, placing the gluteus maximus in a shortened, externally rotated position. Its short range and stable setup make it ideal for high-rep glute pump work, activation before hip thrusts, and burnout sets that fatigue the glutes without loading the spine.

Banded Frog Pump illustration

How to do Banded Frog Pump

  1. 1Loop a band above your knees, lie on your back, press the soles of your feet together, and let your knees fall open toward the floor.
  2. 2Tuck your chin, rest your elbows on the floor, and posteriorly tilt your pelvis so your lower back stays flat.
  3. 3Exhale and drive the outer edges of your feet into the floor to lift your hips, pushing your knees out into the band.
  4. 4Squeeze your glutes hard at the top for a full second rather than bouncing through the reps.
  5. 5Lower your hips most of the way down under control and repeat in a steady rhythm, keeping tension on the glutes throughout the set.

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Track Banded Frog Pump in Plates

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