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  • Gluteus maximus
  • Bodyweight
  • Beginner

Frog pump

The frog pump works your glutes. Start with 2 to 3 sets of 10 to 20 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 15 to 30 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Soles together
  2. Tip 2Knees wide
  3. Tip 3Squeeze at the top

Where you should feel it

In your glutes, with a strong squeeze at the top of each rep.

Main muscles
Gluteus maximus
Also working
Gluteus medius and hip external rotators

How to do it

  1. Lie on your back, press the soles of your feet together and let your knees fall out to the sides, heels close to your hips.

  2. Rest your arms on the floor or hold a light dumbbell on your hips.

  3. Press the outer edges of your feet into the floor and lift your hips, squeezing your glutes.

  4. Lower slowly until your hips almost touch the floor and repeat at a steady pace.

Common mistakes

  • Mistake

    Feet too far from your hips.

    How to fix it

    Bring your heels close to your hips and keep the soles of your feet together for the whole set.

  • Mistake

    Arching your lower back to go higher.

    How to fix it

    The range is short. Lift until you feel your glutes squeeze, ribs down.

  • Mistake

    Going too fast without control.

    How to fix it

    Keep a steady rhythm with a short squeeze at the top of each rep.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 20330 to 60 s
Muscle and definition2 to 415 to 301 to 330 to 60 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • With a dumbbell

    A dumbbell resting on your hips, held by the ends, to add load.

  • Banded glute bridge

    Feet apart and the band above your knees, pressing out.

At home or with more support

  • At home: frog pumps at home

    On the living room floor, on a rug. For more load, a weighted backpack on your hips.

  • Prefer more stability? Glute bridge

    Prefer your feet apart and a more comfortable hip position? The regular bridge, feet hip-width apart.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Exercise choice

    Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

    Full textPubMedDOI

  • Variations

    Collazo García CL, Rueda J, et al. Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations. J Strength Cond Res. 2020;34(9):2449-2455.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026