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Frog Pump
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Frog Pump

High-rep glute isolation with feet together for strong mind-muscle connection.

8 min2735 views159 saved

Setup & steps

  1. 1Lie on your back with the soles of the feet together
  2. 2Let the knees fall open
  3. 3Drive the hips up by squeezing the glutes
  4. 4Pause two seconds at the top

Coaching cues

  1. Keep soles together throughout
  2. Pure glute squeeze, no lower back
  3. Works best for 15-25 reps

Common mistakes

  1. Pushing through the lower back
  2. Knees closing together
  3. Short range of motion

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