Frog Pump

Setup

Lie on your back with your knees bent and the soles of your feet pressed together, allowing your knees to fall outward in a diamond shape. Position your feet close to your glutes, about 6-8 inches away.

How to do it

1. Drive through the outer edges of your feet to lift your hips toward the ceiling.
2. Squeeze your glutes hard at the top and hold for a brief pause.
3. Keep your ribs down and avoid overarching your lower back.
4. Lower your hips with control and maintain tension in your glutes.
5. Focus on a short, controlled range of motion rather than lifting as high as possible.

Watch out for

• ✗Pushing through the toes instead of the outer edges of the feet, which reduces glute activation.
• ✗Hyperextending the lower back at the top instead of achieving hip extension through glute contraction.
• ✗Moving too quickly without maintaining constant tension in the glutes throughout the rep.