Frog Pump

Body region

• Glutes

Muscles

Main

• Gluteus Maximus
• Gluteus Medius

Helps

• Adductor Magnus
• Biceps Femoris
• Semimembranosus

Holds

• Rectus Abdominis
• Transversus Abdominis

Technique

1. Lie on your back with the soles of your feet together and your knees dropped out to the sides.
2. Bring the heels close to your hips.
3. Press the outer edges of the feet into the floor and lift your hips into a bridge.
4. Squeeze the glutes at the top.
5. Lower slowly and repeat for higher reps.

Cues

• Keep the knees open throughout.
• Keep a steady pace and squeeze the glutes at the top of every rep.
• Keep the ribs down so the lower back does not arch.

Common mistakes

• Over-arching the lower back.
• Letting the knees close together.
• Pushing the hips up with the lower back instead of the glutes.

Alternatives

• Glute Bridge
• Banded Glute Bridge