Exercise library
Glutes
Frog Pump
No equipment needed
- Primary muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Lie on your back with the soles of your feet together and knees splayed out. Drive through the outer edges of your feet to thrust the hips up, squeeze the glutes, then lower.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the glutes — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bodyweight Hip ThrustBodyweightHinge
- Donkey KickBodyweightHinge
- Fire HydrantBodyweightHinge
- Glute BridgeBodyweightHinge
- Single-Leg Glute BridgeBodyweightHinge
- Band Hip AbductionBandHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the glutes: