Glutes · Isolation

Frog Pump

A glute activation exercise performed lying down with the soles of the feet together, isolating the glutes through a short pumping range. Turning the knees out and feet together rotates the hips into a position where the glutes do nearly everything and the quads and hamstrings almost nothing. It shines at high reps as a warm-up primer or a burnout finisher at the end of a glute session.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Bodyweight Isolation Hinge
frog-pump-poster
  • Level Beginner
  • Equipment Bodyweight
  • Primary Muscles Glutes
  • Movement Isolation Hinge

Demonstration

Watch the Form Demo

Technique

How to Do the Frog Pump

  1. Lie on your back and press the soles of your feet together, letting your knees fall open.
  2. Pull your heels up close to your hips.
  3. Tuck your chin and rest your arms at your sides.
  4. Drive the outside edges of your feet down and lift your hips.
  5. Squeeze the glutes hard at the top of the short range.
  6. Lower most of the way and pump the next rep without resting.

Anatomy

Muscles Worked

glutes
Primary muscles
Glutes

Do This

Form Cues

  • Put the soles of the feet together and let the knees fall open.
  • Keep the movement short and squeeze hard at the top.
  • Tuck the chin and keep the ribs down.
  • The range is short by design. Chase the squeeze at the top of every rep, not the height.

Avoid This

Common Mistakes

  • Trying to lift high, which brings the lower back into it.
  • Letting the knees close as you press up.
  • Going fast and never actually contracting the glute.
  • Saving it for heavy-set treatment. This is a high-rep pump exercise, and twenty is a starting point, not a ceiling.

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