Weighted Frog Pump
Description
The weighted frog pump adds a weight plate across the hips during frog pumps. You lie on your back with the soles of your feet together (butterfly position) and thrust your hips upward. The butterfly leg position minimizes hamstring involvement, isolating the glutes more effectively than standard hip thrusts.
Muscle Group
Equipment Required
Weighted Frog Pump Instructions
- Lie on your back. Bring the soles of your feet together and let your knees fall out to the sides (butterfly).
- Place a weight plate across your hip crease. Hold it with both hands.
- Press through the edges of your feet and squeeze your glutes to thrust your hips up.
- Squeeze your glutes hard at the top.
- Lower under control.
- The butterfly position minimizes hamstring involvement.
- Use moderate weight. Aim for 15 to 25 reps per set.
- Focus on glute squeeze, not hip height.
Weighted Frog Pump Form & Visual
Weighted Frog Pump Benefits
- Isolates the glutes more than standard hip thrusts
- Butterfly position minimizes hamstring involvement
- Adds progressive loading with a weight plate
- Excellent glute activation exercise
- No bench needed
- Easy to set up
Weighted Frog Pump Muscles Worked
- Gluteus maximus (primary)
- Gluteus medius (slight from abducted position)
- Core (stabilizer)
Weighted Frog Pump Variations & Alternatives
- Bodyweight Frog Pump
- Glute Bridge
- Barbell Hip Thrust
- Dumbbell Glute Bridge
- Banded Frog Pump
