Bodyweight Frog Pump Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Tensor Fasciae Latae, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.5
- Alternate Names
- Glute Frog Pump
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Frog Pump
- Lie on your back with the soles of your feet together and knees out to the sides.
- Engage your core and push through your heels, lifting your hips towards the ceiling.
- Squeeze your glutes at the top of the movement.
- Lower your hips back to the starting position and repeat.
Common Mistakes
- Not engaging the core, which can lead to poor form.
- Pushing through the feet instead of the glutes.
- Arching the back instead of keeping it neutral.
Modifications
- Perform the movement with your feet elevated on a bench for easier access.
- Reduce the range of motion if experiencing discomfort.
Tips
- Ensure your feet are positioned correctly to target your glutes effectively.
- Keep your core engaged throughout the movement for better stability.
Bodyweight Frog Pump Alternatives
Tags
glutes
strength
bodyweight
hips
fitness
beginner
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