Bodyweight Frog Pump
Description
The bodyweight frog pump is a high rep glute burnout where the lifter lies on the floor with the soles of the feet pressed together and the knees out wide. The hips pump up and down rapidly to burn out the glutes. It is a great finisher.
Muscle Group
Equipment Required
Bodyweight Frog Pump Instructions
- Lie flat on the floor on your back.
- Press the soles of your feet together with knees out wide.
- Position your feet a foot or two from your hips.
- Place your hands at your sides for support.
- Brace your core and tuck your chin slightly.
- Drive through the outer edges of your feet to lift your hips up.
- Squeeze the glutes hard at the top of each pump.
- Lower the hips back down and pump up again rapidly.
Bodyweight Frog Pump Form & Visual
Bodyweight Frog Pump Benefits
- High rep glute burnout
- No equipment required
- Hits outer glutes hard
- Useful glute finisher
- Easy to add to any session
- Strong glute hypertrophy move
Bodyweight Frog Pump Muscles Worked
- Gluteus maximus
- Adductors
- Gluteus medius
Bodyweight Frog Pump Variations & Alternatives
- Glute Bridge
- Frog Hip Thrust
- Banded Pump
- Hip Thrust
