Glutes
Frog Pump
The Frog Pump is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 53%, hamstrings (biceps femoris) 11% and gluteus medius 9%.
How to do it
- Lie on your back on a mat and bring the soles of your feet together.
- Let your knees fall out to the sides and slide your heels in toward your glutes.
- Rest your arms by your sides or on the mat with elbows bent.
- Push the outer edges of your feet into the floor and lift your hips as high as you can without arching.
- Squeeze the glutes hard at the top, then lower your hips to the mat and repeat at a steady pace.
Tips
- Keep the knees wide the whole time so the glutes do the work.
- Tilt the pelvis back slightly at the top for a stronger squeeze.
Common mistakes
- Letting the knees drift up and together as the hips rise.
- Arching the lower back to gain height.
- Bouncing the hips off the mat.
Muscles worked by the Frog Pump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
From the floor the range is shorter; same muscles. Soles together, knees out: short range, glute biased. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Frog Pump alternatives
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Frog Pump work?
Mainly the gluteus maximus. The hamstrings (biceps femoris) and gluteus medius assist.
Is the Frog Pump good for beginners?
Yes. The Frog Pump is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Frog Pump?
For example the Cable Hip Thrust, Dumbbell Hip Thrust and Hip Thrust. They train mostly the same muscles, some with different equipment.
How do you make the Frog Pump harder?
Add weight or reps, or move on to the Cable Hip Thrust and Dumbbell Hip Thrust.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.