legs
Bodyweight Frog Pump
A glute bridge with the soles of your feet together and knees out, pumped for high reps. Isolates the buttocks almost completely.
beginnermat
BEFORE YOU START1
- Find a flat spot.
HOW TO DO IT
Get into position
- Lie on your back and put the soles of your feet together, knees dropped out to the sides.
- Pull your heels close to your buttocks.
- Rest your arms on the floor or hold your elbows against the floor.
Check: The soles of your feet touch, your knees point out to the sides, and your heels are near your buttocks.
Pump your hips up
- Squeeze your buttocks and lift your hips as high as possible. Push through the outside edges of your feet.
- Squeeze hard for a moment at the top.
Check: Your hips are up with your buttocks squeezed, and your knees are still out to the sides.
Lower
- Lower your hips back to the floor, a little faster than a normal bridge.
Check: Your hips are back on the floor, ready for the next pump.
That is one rep. Do high reps, 20 or more, with a fast rhythm.
Breathe steadily and keep a quick, even pumping rhythm.
MUSCLES WORKED
gluteshamstringscore
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Knees coming together. Fix: Keep them dropped out to the sides.
- Arching the lower back. Fix: Tuck your ribs down and squeeze the buttocks.
SAFETY1
- Expect a strong burn in the buttocks; that is the point.
RELATED EXERCISES
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