Frog Pump

GlutesBodyweight

A bodyweight glute isolation exercise performed on the floor. The unique foot position takes the hamstrings out of the movement to isolate the glutes.

How to do it

1Lie on your back, bend your knees, and press the soles of your feet together.

2Let your knees fall open to the sides as far as comfortable.

3Drive through your upper back and the outer edges of your feet to thrust your hips up.

4Squeeze your glutes hard at the top and pause briefly.

5Lower your hips smoothly back down while keeping light tension in the glutes.

Common mistakes

Hyperextending your lower back at the top — creates excessive lumbar strain.

Moving too fast with jerky momentum — reduces time under tension and exercise effectiveness.

Lifting your upper back off the floor — removes your stable base of support.

Breathing

Exhale as you thrust your hips up, inhale as you lower down.

Make it harder or easier

To make it easier, work through a smaller range of motion.

To make it harder, rest a light dumbbell across your hips.

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.