Weighted Frog Pump

Description
This exercise involves lying on your back with your knees bent and feet flat on the ground. You then place a weight on your hips and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. This exercise targets the glutes and can be done with a variety of weights.
Equipment Required
Weighted Frog Pump Instructions
- Start by lying on your back with your knees bent and feet flat on the ground.
- Place a weight, such as a dumbbell or kettlebell, on your lower abdomen.
- Engage your glutes and lift your hips off the ground, squeezing your glutes at the top of the movement.
- Lower your hips back down to the ground and repeat for the desired number of reps.
- Make sure to keep your core engaged and your lower back flat on the ground throughout the exercise.
Weighted Frog Pump Form & Visual
Weighted Frog Pump Benefits
- Targets the glutes, hamstrings, and core muscles
- Increases hip mobility and flexibility
- Improves posture and balance
- Can be modified for different fitness levels by adjusting weight or reps
- Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
Weighted Frog Pump Muscles Worked
- Glutes
- Hamstrings
- Quadriceps
- Core
Weighted Frog Pump Variations & Alternatives
- Unweighted Frog Pump
- Single Leg Frog Pump
- Weighted Single Leg Frog Pump
- Sumo Frog Pump
- Weighted Sumo Frog Pump
- Explosive Frog Pump
- Weighted Explosive Frog Pump
- Resistance Band Frog Pump
- Weighted Resistance Band Frog Pump