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Frog Pump
High-rep glute isolation with feet together for strong mind-muscle connection.
8 min2735 views159 saved
Setup & steps
- 1Lie on your back with the soles of the feet together
- 2Let the knees fall open
- 3Drive the hips up by squeezing the glutes
- 4Pause two seconds at the top
Coaching cues
- Keep soles together throughout
- Pure glute squeeze, no lower back
- Works best for 15-25 reps
Common mistakes
- Pushing through the lower back
- Knees closing together
- Short range of motion
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