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Glutes
Frog Pumps
Bodyweight
A high-repetition glute exercise performed with the soles of the feet together and knees opened outward.
Level
Beginner
Equipment
Bodyweight
Focus
Glutes
Choose variation
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
01
Bring the soles of the feet together.
02
Keep the ribs controlled.
03
Drive the hips upward using the glutes.
04
Pause briefly at the top.
Common Mistakes
Watch for this.
01
Overarching the lower back.
02
Using momentum rather than glute tension.
03
Rushing the repetitions.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
The Glute Edit
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