Prone Bodyweight Frog Pump
Improves lower back strength and glute engagement
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in a prone position with hands under shoulders.
- Step 2: Engage core and squeeze glutes.
- Step 3: Lift hips and squeeze lower back muscles.
- Step 4: Hold for a brief moment at the top.
- Step 5: Lower back down with control.
- Step 6: Breathe naturally throughout.
- Step 7: Keep shoulders down and away from ears.
Coaching tips
Benefits
Improves lower back strength and glute engagement
Common mistakes
Letting hips sag or overarching
Make it harder
Add a dumbbell or pause at the top
Make it easier
Try a modified version on knees
Breathing
Exhale on extension, inhale on 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 × 15 repsGeneral 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.