Frog Pump on Bench
Excellent glute activation exercise that emphasizes the mind-muscle connection.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 15-20 reps |
| Estimated calories burned | ~43 kcal |
How to do it
- Lie with upper back on a bench, soles of the feet together, knees out (frog position).
- Drive through the heels/edges of the feet to lift the hips.
- Squeeze the glutes hard at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Bench
Coaching tips
Benefits
Excellent glute activation exercise that emphasizes the mind-muscle connection.
Common mistakes
Avoid pushing through the toes or arching the lower back.
Make it harder
Add a pause at the top or light resistance.
Make it easier
Perform on the floor.
Breathing
Exhale as you thrust, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-12 each sideGeneral 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.