Hinges and bridges

Frog pumps

Kit
No kit
Works
glutes
Also
hamstrings · inner thighs · lower back

Frog pumps are a floor glute bridge done with the knees wide and the soles of the feet pressed together, which shortens the range and puts the work almost entirely on the glutes. The short, repeated pumps build a strong burn without loading the spine or needing any kit. They suit anyone who struggles to feel their glutes working in a standard bridge.

Start this workout free

Form

How to do frog pumps

  1. 1Lie on your back with your arms relaxed by your sides, palms down. Bring the soles of your feet together, let your knees fall wide, and pull your heels in towards your hips.
  2. 2Tuck your ribs down so your lower back is flat against the floor, not arched.
  3. 3Press through the outer edges of your feet and drive your hips up until your glutes are fully squeezed. Breathe out as you lift.
  4. 4Lower under control until your hips brush the floor, then pump straight back up without resting there. Keep the rhythm steady rather than rushed.
  5. 5Keep the knees pushing outwards throughout, and keep the effort going until the timer ends.

Watch for

Common mistakes

  • Arching the lower back at the top so the spine does the lifting.

    Fix: Keep your ribs pulled down and stop the lift the moment your hips stop rising from a glute squeeze.

  • Letting the knees drift together as fatigue builds.

    Fix: Actively push your knees apart on every repetition, as if spreading the floor.

  • Bouncing off the floor with no control on the way down.

    Fix: Lower at the same speed you lift and touch the floor lightly before the next pump.

Variations

Easier and harder

EasierGlute bridgeNo kit
HarderSingle-leg glute bridgeNo kit

Sessions

Put it in a workout

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.

Start this workout free