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Frog Pumps: Short Range, Clear Glutes

With the soles of the feet together and the knees open, the frog pump puts the glutes in a shortened position. It is a high-rep finisher, not a max-strength lift.

Frog pump side view: start, lift, and return with soles together — Frog Pump movement illustrations

The prescription

Sets: 2–3 sets
Reps: 15–25 reps
Rest: 40 sec
Time: About 8 min

Equipment. Bodyweight, Mat

Muscles. gluteus maximus. Also gluteus medius

Starting position

Lie on your back and bring the soles of the feet together.
Let the knees fall open to a comfortable width. Heels stay close to the body.

How to move

Press through the outer feet and lift the hips.
Squeeze at the top for a beat without arching the lower back.
Lower halfway or to the floor, depending on what you can control.
Keep the reps smooth. This should not look like a spasm.

Common mistakes

Bouncing the hips off the floor.
Forcing the knees into the floor if the hips feel pinched.
Holding the breath through a long set.

Variations

Banded frog pump
Glute bridge

Progressions

Add a mini band above the knees.
Hold a light dumbbell on the hips.

Regressions

Glute bridge
Fewer reps with a longer pause

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
If the outer hips pinch, bring the knees closer together or switch to a regular bridge.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it