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Explore/Glutes

Frog Pump

BodyweightIsolationEasy to learn
Front
Back
Primary

Works

Glutes

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Lie on your back, soles of the feet together
  2. 2Knees out wide
  3. 3Thrust the hips up and squeeze hard

Most common mistake

Pushing through the lower back instead of the glutes.

Watch a demo
C
For glutes
#28 of 29
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Research
42
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 42
Target tension · 35%3/5
Loaded stretch · 25%1/5
Progression · 20%2/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight

Takes

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