How to do it
- Lie on your back with the soles of your feet together and knees splayed out.
- Drive the hips up by squeezing the glutes hard.
- Lower under control and repeat for high reps.
Cues that matter
- The externally rotated position takes the hamstrings out of the movement.
- Chase 20-30 rep burnout sets here.
Common mistakes
- Letting the knees close on the way up.
- Arching the lower back instead of squeezing the glutes.
Muscles worked
Primary
- Glutes
- Gluteus maximus
Also works
- Adductors
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Frog Pump in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the bodyweight is taken, or a gym that does not have one.