Hip Abduction Adduction with Prone Frog Pump Hold
Combines abduction with frog pump
LegsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: Glutes and adductors |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
| Equipment | None needed |
How to do it
- Step 1: Prone frog pump position
- Step 2: Hold top position
- Step 3: Perform abduction/adduction
- Step 4: Keep glutes engaged
- Step 5: Repeat
Coaching tips
Benefits
Combines abduction with frog pump
Common mistakes
Overarching back
Make it harder
Add resistance
Make it easier
Standard frog pump
Breathing
Exhale on movement
Build a workout with this exercise
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Intermediate · 4 sets × 12-15 each armGeneral 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.