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Single Leg Frog Pump off Incline Bench

Strengthens the hamstrings and improves hip extension power, supporting running and lifting mechanics.

LegsAdvancedStrengthPush

At a glance

Muscles workedPrimary: hamstrings. Secondary: chest, triceps
Muscle groupLegs
DifficultyAdvanced
TypeStrength · Push
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal

How to do it

  1. Step 1: Setup — Get into the starting position for Single Leg Frog Pump off Incline Bench.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Equipment

Coaching tips

Benefits

Strengthens the hamstrings and improves hip extension power, supporting running and lifting mechanics.

Common mistakes

Letting the hips sag or flaring the elbows out to the sides.

Make it harder

Add a pause at the bottom or increase reps before adding load.

Make it easier

Reduce reps or range of motion until form is consistent.

Breathing

Exhale on exertion, inhale on release.

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Seated Double Leg Leg Extension on Stool

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Assisted Single Leg Good Morning with Dumbbell

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Bent Leg Calf Raise Off Stool

Intermediate · 3 sets × 15-20 reps

General 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.