What should I feel during Frog pump?

Glute-dominant pump — inner glute fibers contract more than standard hip thrust.

What are common mistakes with Frog pump?

Thrusting too fast — loses the glute squeeze at top; Feet too far from hips — turns into a back extension; Not achieving full hip extension at peak

How do I progress Frog pump?

Add band above knees for abduction load; progress to weighted frog pump.

What can I do instead of Frog pump?

Hip thrust, Glute bridge, Cable glute kickback

Frog pump

Lie on back; feet together soles-up; drive hips up squeezing glutes hard.

family=frog pumppattern=hip extensionforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

glutesPRIME

Primary: glutes
Supporting: None listed

Mechanics

Pattern: hip extension
Equipment: bodyweight
Geometry: Variable Range
Target feel: Glute-dominant pump — inner glute fibers contract more than standard hip thrust.
Progression: Add band above knees for abduction load; progress to weighted frog pump.
Regression: Glute bridge if hip flexors are too tight for full frog position.

Common errors

Thrusting too fast — loses the glute squeeze at top
Feet too far from hips — turns into a back extension
Not achieving full hip extension at peak

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Banded glute bridge Same pattern: hip extension · Shared equipment: bodyweight
Reverse hyperextension Same pattern: hip extension · Shared equipment: bodyweight
Hip abductor machine Same pattern: hip extension
Machine hip thrust Same pattern: hip extension
Banded monster walk Same pattern: hip extension

See all 56 glutes exercises in the Atlas

Progression ladder

Beginner / regression: Glute bridge if hip flexors are too tight for full frog position.
Standard: Frog pump
Advanced / progression: Add band above knees for abduction load; progress to weighted frog pump.

Atlas metrics

Movement pattern: hip extension
Primary target: glutes
Supporting muscles: None listed
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Frog pump?: Lie on back; feet together soles-up; drive hips up squeezing glutes hard.
What should I feel during Frog pump?: Glute-dominant pump — inner glute fibers contract more than standard hip thrust.
What are common mistakes with Frog pump?: Thrusting too fast — loses the glute squeeze at top; Feet too far from hips — turns into a back extension; Not achieving full hip extension at peak
How do I progress Frog pump?: Add band above knees for abduction load; progress to weighted frog pump.
What can I do instead of Frog pump?: Hip thrust, Glute bridge, Cable glute kickback