How many repetitions should I perform for frog pumps?

Frog pumps are most effective when performed for high volume, typically ranging from 20 to 50 repetitions per set. The goal is to induce a metabolic burn in the glutes.

Can I add weight to this exercise?

Yes, once bodyweight repetitions become easy, you can place a dumbbell or a light sandbag across your hips for extra resistance. Ensure the weight is balanced and secure before starting.

Why do my feet need to be together?

The soles-together position externally rotates the hips, which helps to isolate the gluteus medius and maximus more effectively than a standard glute bridge.

Frog Pump Exercise Guide | How to Target Your Glutes

Learn how to master the frog pump with our step-by-step guide. Improve glute activation and strength with this effective bodyweight movement.

How to Perform

Lie flat on your back with your knees bent and feet flat on the floor.
Place the soles of your feet together so that your knees flare out to the sides in a diamond shape.
Tuck your chin toward your chest and keep your elbows anchored firmly into the floor for stability.
Drive your hips upward by squeezing your glutes until your body forms a straight line from your shoulders to your knees.
Pause at the top of the movement to emphasize the contraction before slowly lowering your hips back toward the ground.
Maintain the contact between the soles of your feet throughout the entire set to ensure proper muscle recruitment.

Common Mistakes

Arching the lower back excessively at the top of the movement.
Lifting the head off the floor instead of keeping the chin tucked.
Pushing through the toes rather than using the sides of the feet.
Rushing through repetitions without focusing on the glute squeeze.

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Adductors
Lower Back

Related Guides

Glutes · Legs