Frog Pumps
A glute-focused exercise performed with the soles of the feet together and knees open, emphasizing strong glute max activation, hip engagement, and fast-twitch posterior-chain work.
BEGINNER
Dumbbell Frog Pumps
A glute-focused exercise performed with the soles of the feet together and knees open, using a dumbbell for added resistance to intensify glute max activation, hip engagement, and posterior-chain strength.
Demonstration Video
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Target Muscles
Instructions
- Gently pull your legs towards your buttocks, then press firmly into the soles of your feet.
- Press your chin to your chest, and rest your triceps and your elbows on the floor.
- Keep your knees apart and lift your hips towards the ceiling.
Tips
- Try a few different distances for your feet to see what makes your butt activate the most.
- The addition of neck support keeps your neck safe and secure while also reducing anybody slipping backward
Alternative Exercises
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