Frog Pump
Primary
Glutes
Secondary
Hip adductors
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for glute activation or high-rep finishing work. The Frog Pump — a isolation hip hinge movement — is one of the most effective ways to train your glutes, with secondary work on your Hip adductors.
Everything You Need to Know About the Frog Pump
The Frog Pump is a good for beginners exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for glute activation or high-rep finishing work. This timing makes the most of your workout and helps you get better results. Who is this for? All levels for glute activation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Frog Pump
Primary
Secondary
Stabilizers
Frog Pump form guide
- 1
Lie on your back with knees bent out to the sides.
- 2
Put the soles of your feet together.
- 3
Your legs should form a diamond shape.
- 4
Drive your hips up by squeezing your glutes.
- 5
Hold briefly at the top.
- 6
Lower back down and repeat.
What are the best tips for the Frog Pump?
Push through your heels.
Squeeze your glutes hard at the top.
Keep the movement controlled.
What are common Frog Pump mistakes to avoid?
Using lower back instead of glutes.
A compromised back position during the Frog Pump puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not squeezing at the top.
Hip hinge movements like the Frog Pump demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Moving too quickly which reduces time under tension.
Hip hinge movements like the Frog Pump demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Is the Frog Pump right for you?
All levels for glute activation.
How to Program the Frog Pump
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.
What are good alternatives to the Frog Pump?
Other Variations
- Banded Frog Pump
- Weighted Frog Pump
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Frog Pump — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep movements controlled.
- Don't force your knees too wide.