Frog Pump
The Frog Pump is a bodyweight glute isolation exercise performed lying on your back with the soles of your feet together in a butterfly position. It is designed to maximize gluteus maximus activation while minimizing hamstring and lower back involvement through high-repetition sets.
Because Frog Pumps are often used as a high-repetition 'finisher,' the AI monitors your completion time and RPE to ensure you are reaching true metabolic fatigue rather than stopping early. If your recovery data shows high cumulative leg fatigue, the app may suggest this low-impact movement to maintain glute volume without taxing your joints. Over time, the system learns your specific rep threshold for 'burnout' and adjusts volume to keep your progress consistent.
Form Cues
- Press the soles of your feet firmly together
- Tuck your chin toward your chest to flatten your spine
- Drive your knees outward throughout the movement
- Squeeze your glutes aggressively at the very top
- Maintain a constant steady rhythm
- Don't arch your lower back to get higher
- Don't let your feet separate or slide apart
- Don't allow your knees to cave inward
- Don't rest completely on the floor between reps
- Don't rely on momentum to swing your hips up
Common Mistakes
- Hyperextending the lumbar spine
- Insufficient range of motion
- Failing to keep feet pressed together
- Lifting the head too high causing neck strain
- Performing reps too quickly without a squeeze
Muscles Worked
This exercise specifically targets the gluteus maximus by combining hip extension with external rotation, which places the muscle in a shortened position. By keeping the feet together and knees out, you significantly reduce the ability of the hamstrings and quads to assist, forcing the glutes to perform the majority of the work.
Primary
Get Personalized Coaching for Frog Pump
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.