Frog Pump
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Lie on your back, press the soles of the feet together and let the knees fall out wide, heels close to the glutes.
- Rest the arms on the floor beside you. To add load, hold a dumbbell across the hips.
- Press the outer edges of the feet into the floor and squeeze the glutes to lift the hips.
- Lock the hips out at the top, then lower until the glutes just touch the floor and go again.
FORM TIPS
- Run them as short, quick reps with a hard squeeze at the top, often 20 or more to a set.
- Keep the knees wide the whole time. Letting them drift in hands the work back to the hamstrings and quads.
TARGET MUSCLES
Primary
- Glutes
Secondary
- Quads
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.