Frog Pumps
Glute activation with the soles together and knees splayed
- Difficulty
- Beginner
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- None — bodyweight
How to do it
Lie on your back press the soles of your feet together and let your knees fall open. Drive through the outer edges of your feet to lift your hips squeezing your glutes at the top then lower with control
Progressions
- Easier: Glute Bridge
- Harder: Elevated Glute Bridge
- Harder: Hip Thrust
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