Frog Pump Adductor Abductor on Incline Bench
Combines inner and outer hip work
Glutes & HipsIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: Glutes and adductors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Lie face down on incline
- Step 2: Frog position with knees out
- Step 3: Lift hips while squeezing
- Step 4: Add abduction movement
- Step 5: Controlled reps
Equipment
- Incline bench optional
Coaching tips
Benefits
Combines inner and outer hip work
Common mistakes
Overarching back
Make it harder
Add resistance band
Make it easier
Standard frog pumps
Breathing
Exhale on lift
Build a workout with this exercise
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Beginner · 3 sets × 10 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.