Frog Pump
A small-range hip thrust variation performed with the feet together and knees splayed wide to emphasize glute activation.
Equipment: bodyweight
How to do it
- 1Lie on your back, press the soles of your feet together, and let your knees fall open to the sides.
- 2Bring your heels in close to your hips and lightly brace your core.
- 3Drive your hips up using your glutes until your body forms a straight line from shoulders to knees, squeezing hard at the top.
- 4Lower your hips back down with control until they lightly touch the floor, then repeat in a steady rhythm.
Common mistakes
- Arching the lower back to lift the hips instead of driving the motion from the glutes.
- Letting the knees drift inward instead of keeping them pressed out wide throughout the set.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Frog Pump safe for beginners?
Generally, yes. The Frog Pump is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Frog Pump work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
How do I make the Frog Pump harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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