Weighted Frog Pump Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Tensor Fasciae Latae, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Glute Bridge
Visualised Target Muscle Groups
Front
Back
How to: Weighted Frog Pump
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place a weight on your hips, holding it with both hands.
- Engage your core, push through your heels, and lift your hips towards the ceiling.
- Squeeze your glutes at the top and hold for a moment.
- Slowly lower your hips back down to the starting position and repeat.
Common Mistakes
- Not engaging the core while lifting.
- Overextension of the lower back during the exercise.
- Not pushing through the heels adequately.
Modifications
- Perform the movement without weight for beginners.
- Try using a resistance band for added support.
Tips
- Ensure your feet are positioned flat and hip-width apart.
- Focus on squeezing the glutes at the top of the movement.
- Keep your back straight and avoid overarching.
Weighted Frog Pump Alternatives
Tags
glutes
strength
hips
fitness
weight
pump
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