Primary
Glutes
Secondary
Hip adductors
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The frog pump places your feet together with knees spread wide in a diamond shape, then pumps your hips upward for high-rep glute activation. This foot position reduces hamstring involvement and maximizes glute isolation. Frog pumps are designed for very high reps and intense glute burn.
When to use it
Use for glute activation or high-rep finishing work.
Who it's for
All levels for glute activation.
Bring the soles of your feet together and let your knees fall wide to the sides. Push through your heels (which are touching) to lift your hips. Squeeze your glutes hard at the top of each rep. Move with controlled rhythm.
Also targets: hip adductors
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Lie on your back with knees bent out to the sides.
Put the soles of your feet together.
Your legs should form a diamond shape.
Drive your hips up by squeezing your glutes.
Hold briefly at the top.
Lower back down and repeat.
Push through your heels.
Squeeze your glutes hard at the top.
Keep the movement controlled.
Program frog pumps for glute activation warm-ups, high-rep finishers, or mind-muscle connection work. Use very high reps (20-50) with short rest. They pair well with other glute activation exercises.
Using lower back instead of glutes.
Changing your back position during the Frog Pump can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not squeezing at the top.
Hip hinge movements like the Frog Pump depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
Moving too quickly which reduces time under tension.
Hip hinge movements like the Frog Pump depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
All levels for glute activation.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 20-30 reps. Rest 30-45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Frog Pump could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Frog Pump
The Frog Pump primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Frog Pump include Hip adductors, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Frog Pump as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Frog Pump. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Frog Pump is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Frog Pump include: Glute Bridge, Clamshell. These exercises target similar muscle groups as the Frog Pump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.