Back to library

Frog Pumps

Glutes Bodyweight

Description

1. Lie on your back with knees bent and feet pressed together, allowing your knees to fall outward like a frog. You can place arms at your sides for stability. 2. Execute Pump:** Push through the edges of your feet to lift your hips off the ground, squeezing your glutes at the top. 3. Lower and Repeat:** Lower your hips back down without fully resting and repeat for the desired number of reps.

How To

01 Lie on your back, soles of your feet pressed together, knees splayed out
02 Brace your core, arms at your sides for stability
03 Drive through your feet, lift hips and squeeze glutes hard at the top
04 Lower your hips without fully resting and repeat

Similar Exercises

Glutes

Banded Donkey Kicks

Resistance Band

The banded donkey kick is an isolation exercise that primarily targets the glutes. The resistance band increases muscle activation throughout the…
Glutes

Banded Squat Walk

Resistance Band

The banded squat walk is a lower-body exercise that targets the glutes, hips, and thighs while also engaging the core. Performed in a semi-squat…
Glutes

Banded Straight Leg Donkey Kicks

Resistance Band

The banded straight leg donkey kick is an isolation exercise that primarily targets the glutes. The resistance band provides constant tension,…
Strength training

Ready to start your fitness journey?

Track every set, generate a plan, or find a coach - all in Castra.

Get the App

Cookie preferences