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Frog Pump guide
The Frog Pump is a beginner-level isolation bodyweight lift that trains the Glutes (Gluteus Maximus). Use it when you want more glutes work with no extra kit. Keep the range honest, add load only when every rep looks the same.
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: clear enough floor space that you can finish the frog pump without hitting anything. brace, then move; move the load with the glutes (gluteus maximus). if another muscle takes over, shorten the range until glutes (gluteus maximus) is doing the work; control the lowering half. a bounce at the bottom is a missed rep on the frog pump; stop 1–2 reps before form breaks. add weight or a harder variation only after every working set looks the same.
- Clear enough floor space that you can finish the frog pump without hitting anything. Brace, then move.
- Move the load with the glutes (gluteus maximus). If another muscle takes over, shorten the range until glutes (gluteus maximus) is doing the work.
- Control the lowering half. A bounce at the bottom is a missed rep on the frog pump.
- Stop 1–2 reps before form breaks. Add weight or a harder variation only after every working set looks the same.
What are the most common frog pump mistakes?
- Turning the frog pump into a momentum drill. — Slow the first two seconds of the lowering half until the glutes (gluteus maximus) stays tense.
- Cutting the range short to move more load. — Own the longest range you can keep tidy. Load comes after range.
- Letting the bodyweight dictate sloppy setup. — Reset stance, grip and brace before every set, not after the first ugly 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.
Add the frog pump to your workout.
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