Frog Pumps
Frog pumps are a bodyweight glute isolation exercise performed with feet together and knees flared outward. The external rotation of the hips shifts the focus to the gluteal muscles, making it an effective activation and warm-up movement.
How to do it
- Lie on your back with the soles of your feet pressed together and knees dropped out to the sides in a butterfly position.
- Place your arms flat on the floor beside you for stability.
- Squeeze your glutes and drive your hips up toward the ceiling.
- Pause at the top, holding the contraction for a moment.
- Lower your hips back down to just above the floor and repeat for the desired number of repetitions.
Form cues
- Press the soles of your feet firmly together
- Let your knees drop out wide toward the floor
- Drive through your heels as you lift your hips
- Squeeze your glutes tightly at the top of the movement
- Keep your lower back neutral and avoid over-arching
Breathing: Inhale as you lower your hips toward the floor, and exhale steadily as you squeeze your glutes and drive your hips upward.
Common mistakes
- Pushing through the toes instead of the heels, which shifts the work away from your glutes and into your calves.
- Lifting the hips too high by arching the lower back, which can cause unnecessary strain on your spine.
- Rushing through the repetitions without pausing at the top, reducing the time your muscles spend under tension.
Muscles worked
Primary: glutes. Secondary: hip adductors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 12 reps, rest 60 seconds
Lose weight
3 sets × 15–20 reps, rest 45 seconds
Build muscle
3–4 sets × 12–15 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or pinching pain in your hips or lower back, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel frog pumps working?
You should feel the work primarily in your glutes and outer hips due to the unique foot and knee position.
Can I do frog pumps if I feel low back pain?
If you feel discomfort in your lower back, focus on lifting your hips slightly lower and tucking your pelvis under to keep the work in your glutes.
How often can I do this exercise?
You can safely include frog pumps in your routine 2 to 3 times per week as a warm-up or direct glute exercise.