Legs
Frog Pump
A high-repetition glute finisher designed to maximize muscle engagement with minimal equipment.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.