Single Leg Toe Tap Frog Pump
build glutes and core strength
BackIntermediateEndurancePump
At a glance
| Muscles worked | Core, Glutes |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Endurance · Pump |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — place your forearms on a firm but soft surface
- Step 2: Initiation — place your feet on the ground behind you, on a elevated surface
- Step 3: Main movement — one leg at a time tap your foot on the ground and lift it up high without twisting hips
Coaching tips
Benefits
build glutes and core strength
Common mistakes
letting back sag, keep your back straight
Make it harder
elevate your feet and / or use hands
Make it easier
elevate your upper body
Breathing
breath in and out normally
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
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Intermediate · 3 sets × 12-15 each sideGeneral 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.