Froggy Pump
Sculpt your glutes with Froggy Pump! This unique exercise targets your booty for a stronger, more defined you. Get hopping!
The Froggy Pump mainly works the glutes & hips, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Froggy Pump Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hip Adductors
Froggy Pump Variations and Alternatives
How to do the Froggy Pump
Start by lying on your back with your arms resting at your sides.
Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides in a butterfly position.
Press your palms into the floor for stability.
Engage your core and glutes. Then, press your feet together while you lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
Lower your hips back down to the starting position without letting your buttocks touch the floor to keep tension on the muscles.
Repeat this movement for the desired number of reps and sets, maintaining a smooth and controlled tempo throughout the exercise.
Remember to breathe out as you lift your hips and breathe in as you lower them back down. It's important to keep the movement controlled and to focus on using your glutes to lift your hips rather than pushing excessively with your thighs or feet.
---
Froggy Pump FAQs
What muscles does the Froggy Pump work?
The Froggy Pump mainly works the glutes & hips, with help from the hip adductors (inner thighs). The main muscles are the gluteus maximus.
What equipment do you need for the Froggy Pump?
None. The Froggy Pump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Froggy Pump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Froggy Pump variations and alternatives?
Similar exercises include the Froggy Deep-Squat, Dumbbell Froggy Hip Thrust, Froggy Walk and Froggy Hip Thrust.
Training calculators
Work out the numbers behind your training before your next session.