Eccentryx / Exercise Atlas / glutes
Frog pump
Lie on back; feet together soles-up; drive hips up squeezing glutes hard.
Muscles
- Primary
- glutes
- Supporting
- None listed
Mechanics
- Pattern
- hip extension
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- 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.
Watch for
- 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
Substitutions
- Hip thrust
- Glute bridge
- Cable glute kickback