Anapyre

Exercises272 exercises

Frog Pump

Frog Pump is a bodyweight legs exercise for the glutes, and it also works the hamstrings. If you cannot do it, Glute Bridge or Single-Leg Glute Bridge are good swaps.

  • Glutes
  • Legs
  • Bodyweight

Muscles worked

  • Glutes · main
  • Hamstrings

How to do it

  1. Lie on your back with the soles of your feet together and your knees dropped out to the sides.
  2. Bring your heels close to your glutes.
  3. Squeeze your glutes and push your hips up towards the ceiling.
  4. Pause at the top, then lower and repeat in quick, small reps.

Watch out: Pushing through your lower back instead of squeezing your glutes.

Alternatives

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