Frog Pumps
Pulsing glute bridge with the feet together to activate the glutes. It works mainly the glutes, with help from the hamstrings and adductors.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Frog Pumps
- Lie on your back, bring the soles of your feet together and pull the heels as close to the hips as you can, knees falling out to the sides.
- Tuck the pelvis and press the lower back and shoulders into the floor.
- Push the outside edges of the feet into the floor and squeeze the glutes to lift the hips as high as they go.
- Pause at the top and lower with control; short range, high reps, the glutes do all of it.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Adductors | Adductores |
Muscle data from StrengthLog.
Why do it
- Glutes with no equipment and no setup
- Teaches the hips to do the work, not the back
- Good warm-up before squats and hinges
Rep standards for Frog Pumps
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Frog Pumps by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Frog Pumps work?
It works mainly the glutes, with help from the hamstrings and adductors.
How do you do Frog Pumps?
Lie on your back, bring the soles of your feet together and pull the heels as close to the hips as you can, knees falling out to the sides. Tuck the pelvis and press the lower back and shoulders into the floor. Push the outside edges of the feet into the floor and squeeze the glutes to lift the hips as high as they go. Pause at the top and lower with control; short range, high reps, the glutes do all of it.
How many reps of Frog Pumps is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.