Reps Only exercise

Frog Pump form, muscles worked, and workout tracking

The frog pump is a supine glute exercise performed with the soles of the feet pressed together and the knees flared out, driving the hips upward through a short range that biases the gluteus maximus while minimizing hamstring and quadriceps involvement. Lifters use it as a high-rep glute finisher or activation drill, since the externally rotated position produces a strong glute contraction with no equipment.

Frog Pump illustration

How to do Frog Pump

  1. 1Lie on your back with the soles of your feet pressed together, knees dropped out to the sides, and heels drawn close to your hips.
  2. 2Tuck your chin slightly, rest your arms on the floor, and tilt your pelvis so your lower back stays flat.
  3. 3Brace your core and exhale as you drive the outer edges of your feet into the floor to lift your hips.
  4. 4Squeeze your glutes hard at the top without arching your lower back to gain height.
  5. 5Inhale as you lower your hips under control and repeat in a smooth pumping rhythm for high reps.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Pistol Squat

Legs · Reps Only

Back Extension

Back · Reps Only

Track Frog Pump in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.