Banded Frog Pump

GlutesResistance Band

A banded variation of the frog pump that combines hip extension and external rotation to hit the glutes hard.

How to do it

1Place a loop band above your knees, lie on your back, press the soles of your feet together, and let your knees fall open.

2Flatten your lower back against the floor and keep your chin tucked slightly toward your chest.

3Drive your knees outward against the band and thrust your hips up by squeezing your glutes.

4Pause at the top, holding maximum peak contraction in your glutes.

5Lower your hips under control, maintaining band tension throughout the set.

Common mistakes

Arching the lower back excessively at the top, shifting tension from the glutes to the spine.

Letting the knees cave inward during the drive, losing resistance on the band.

Rushing the reps without pausing at peak contraction.

Breathing

Exhale as you thrust your hips up; inhale as you lower them down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.