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Frog Pump guide
The Frog Pump is a beginner-level isolation bodyweight exercise that primarily targets the Glutes (Gluteus Maximus). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the frog pump work?
The Frog Pump primarily trains the Glutes (Gluteus Maximus), with the glutes as the target group. Train it as part of a balanced glutes routine.
How do you do the frog pump?
To do the Frog Pump: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your glutes drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the glutes (gluteus maximus); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your glutes drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the glutes (gluteus maximus).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common frog pump mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Frog Pump alternatives
Frog Pump FAQ.
What muscles does the Frog Pump work?
The Frog Pump primarily targets the Glutes (Gluteus Maximus), training the Glutes as the main muscle group.
Is the Frog Pump a compound or isolation exercise?
The Frog Pump is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Frog Pump?
You need no equipment — just your bodyweight. Difficulty is rated beginner.
What are good alternatives to the Frog Pump?
Good glutes alternatives include Barbell Hip Thrust, Kettlebell Swing, Sumo Deadlift.
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