Prone Single-Leg Frog Pump
Improves lower back strength and stability with a focus on unilateral development.
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: Begin in a prone position on a mat with one leg bent at 90 degrees and the other leg extended.
- Step 2: Engage your core and keep your hips stable.
- Step 3: Slowly lift your extended leg towards the ceiling, keeping it straight.
- Step 4: Focus on squeezing your glutes and lower back at the top.
- Step 5: Control the descent back to the starting position.
- Step 6: Breathe naturally throughout the movement.
- Step 7: Maintain a neutral spine throughout.
Coaching tips
Benefits
Improves lower back strength and stability with a focus on unilateral development.
Common mistakes
Letting the hips sag or not fully extending the leg.
Make it harder
Add a light dumbbell to the free leg for resistance.
Make it easier
Use both legs to reduce the load on one side.
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
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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.