Frog pump on flat bench
Builds strength and muscle in the glutes
LegsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Glutes. Secondary: Hamstrings, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the glutes
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- Bench optional
Coaching tips
Benefits
Builds strength and muscle in the glutes
Common mistakes
Overarching the lower back
Make it harder
Slow the tempo or add resistance
Make it easier
Reduce the load or range of motion
Breathing
Exhale on effort, inhale on the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 20sGeneral 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.