Frog Pump Pelvis Push
Frog position glute activation
LegsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 4 sets × 15-20 reps |
| Estimated calories burned | ~45 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on back with soles together
- Step 2: Knees wide like frog
- Step 3: Drive pelvis upward
- Step 4: Squeeze glutes hard
- Step 5: Lower with control
Coaching tips
Benefits
Frog position glute activation
Common mistakes
Overarching lower back
Make it harder
Add pause at top
Make it easier
Standard glute bridge
Breathing
Exhale thrusting
Build a workout with this exercise
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