Frog Pump
10 reps
Soles together, knees flared out, drive your hips up and squeeze.
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GLUTES
Frog Pump
The frog pump is a bodyweight glute exercise done lying on your back with the soles of your feet pressed together and knees splayed out. That foot position brings the hip flexors more into play and biases the movement toward the glutes. It's a simple, high-rep way to build the mind-muscle connection with your glutes.
How to do it
- 1
Lie flat on your back with knees bent and the soles of your feet touching, knees dropped out to the sides.
- 2
Squeeze your glutes to lift your hips until you form a straight line from knees to shoulders.
- 3
Pause and hold the squeeze briefly at the top.
- 4
Lower your hips back down under control.
- 5
Repeat for reps, focusing on glute activation rather than driving as high as possible.