Primary
Glutes
Secondary
Hip adductors
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
See how Frog Pump could fit a workout
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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 20-30 reps. Rest 30-45s.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Yes, the Frog Pump is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels for glute activation. Start with lighter weights to master proper form before progressing.
For the Frog Pump, the recommended approach depends on your goals. 3 sets of 20-30 reps. Rest 30-45s. For strength, use 15-20 reps. For muscle growth, perform 20-30 reps. For endurance, complete 30-50 reps.
Yes, the Frog Pump can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting glutes.
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.