鍛錬How to do Frog pump
Frog pump works the Glutes (gluteus maximus) with no equipment. Key cue: “Soles together, knees out. Lift your hips and squeeze”
Steps
- Lie on your back with the soles of your feet together and knees falling out
- Bring your heels toward your butt
- Press the outer edges of your feet into the floor to lift your hips and squeeze
- Lower slowly
How many: 15–25 reps
Muscles worked
Glutes (gluteus maximus)
Common mistakes
- Arching your back to lift
- Soles coming apart
Easier or harder
| Easier | Make the movement smaller |
|---|---|
| Harder | Pause 2 sec at the top |
Build a glutes routine with a timer
More glutes exercises
SquatEasy · No equipmentWide squatEasy · No equipmentPulse squatMedium · No equipmentJump squatHard · No equipmentForward lungeMedium · No equipmentReverse lungeEasy · No equipmentSide lungeMedium · No equipmentBulgarian split squatHard · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.