Glutes
Frog Pump
3 × 20–30 · Beginner · Bodyweight
How to do it
- Lie on your back, press the soles of your feet together, and let your knees fall open toward the floor.
- Tuck your chin slightly, rest your arms by your sides, and draw your heels as close to your body as comfortable.
- Drive through the outer edges of your feet and lift your hips until your thighs align with your torso at top.
- Squeeze your glutes hard at the top, then lower your hips under control and repeat in a smooth, continuous rhythm.
Coach tip: The burn should sit high in your glutes, not your lower back. If your back takes over, reduce the range and slow the lowering phase down.
About this exercise
The glutes are the largest, strongest muscles in the body — they extend the hip for walking, running, lifting and climbing. Direct glute work improves power, pelvic control and lower-back resilience.
Primary muscles
Gluteus maximus
Also working
Gluteus medius, hamstrings, core
Common mistakes
- Arching the lower back at the top instead of finishing the rep with the glutes
- Letting the knees collapse inward under load
- Using so much weight that the lower back takes over
Form & safety — Finish each rep by squeezing the glutes with your ribs down and pelvis level — that position, not a big back arch, is full hip extension.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.