single leg frog pump on incline bench
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 | 4 sets × 12-15 reps |
| Estimated calories burned | ~33 kcal |
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.
Equipment
- incline bench optional
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.
Try it free in BmarchaiMore back exercises
Alternating Rotating Knee Tuck
Beginner · 3 sets × 30-60sBodyweight Upper Back Toner Up Out Back Down
Beginner · 4 sets × 12-15 repsBent Over Oblique Pulley Row
Intermediate · 4 sets × 10-12 each sideSide to Side Forearm Pullup
Beginner · 3 sets × 8 repsBodyweight Wide Grip Row with Olympic Rings
Intermediate · 3 sets × 8-12 repsDumbbell Shrug
Beginner · 3 sets × 12-15 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.