Frog Pump

GlutesBodyweight

A glute isolation exercise performed lying on your back with feet together. Targets the glutes directly without stressing your lower back or hamstrings.

How to do it

1Lie on your back, bend your knees, and place the soles of your feet together, letting your knees drop open.

2Press your lower back into the floor and slightly tuck your chin toward your chest.

3Drive through the edges of your feet and squeeze your glutes to lift your hips until your body forms a straight line from knees to shoulders.

4Hold at the top for a second, squeezing your glutes as hard as possible.

5Lower your hips back down under control, keeping constant tension on the glutes.

Common mistakes

Overarching your lower back at the top shifts tension from your glutes to your lower back.

Letting your feet separate during the lift ruins the targeted hip angle.

Rushing through reps without pausing at the top drastically reduces effectiveness.

Breathing

Exhale as you lift your hips up and inhale as you lower back 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.