Frog pump

Glutes · Bodyweight

How to do it

Lying on your back with the soles of your feet together and knees open to the sides, heels close to your glutes. Lift your hips squeezing hard and lower. The frog position rotates the hip out and brings the gluteus medius in. High reps, little or no weight. You feel an odd, very local burn in the glute.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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