Movement overview

The Frog Pump is an effective glute activation exercise that targets the gluteus maximus, medius, and minimus. It is performed by lying on your back with your feet together and knees bent outward, resembling a frog's position. This exercise helps improve hip stability and strength, making it a valuable addition to lower body workouts.

Step-by-step cues

1. Lie on your back on a mat with your knees bent and feet flat on the floor.
2. Bring the soles of your feet together, allowing your knees to fall outward to the sides.
3. Position your arms at your sides with palms facing down for stability.
4. Engage your core and squeeze your glutes as you lift your hips off the ground.
5. Raise your hips until your body forms a straight line from shoulders to knees.
6. Hold the top position for a moment, squeezing your glutes tightly.
7. Slowly lower your hips back to the starting position without touching the ground.
8. Repeat for the desired number of repetitions.

Technical tips

• Focus on squeezing your glutes throughout the movement to maximize activation.
• Keep your core engaged to maintain stability and prevent lower back strain.
• Ensure that your feet remain together and knees stay wide apart during the exercise.
• Perform the movement slowly and with control to enhance muscle engagement.
• Avoid arching your lower back; maintain a neutral spine throughout the exercise.
• Start with body weight and progress to adding resistance, such as a band or weight plate, as you become more comfortable.