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Glutes Bodyweight Beginner Video

How to do the Frog Pump

Primary: Glutes · also works Hamstrings, Adductors. Also called: frog bridge.

Demo video: Frog Pump · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on your back with the soles of your feet together and knees dropped out to the sides.

  2. 2

    Pull your feet in close to your hips and tuck your chin.

  3. 3

    Drive through the outside edges of your feet to lift your hips.

  4. 4

    Squeeze your glutes hard at the top for a second.

  5. 5

    Lower and repeat with a quick, pumping rhythm.

Coaching cues

  • Push through the outer edges of the feet
  • Squeeze at the top
  • Chin tucked, ribs down

Common mistakes

  • Arching the lower back
  • Feet too far from the hips
  • Not squeezing at the top

Sets, reps and where it fits

Muscle

3–4 × 15–30

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 15–30

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Frog Pump alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Glute BridgeBodyweight · beginner Banded Glute BridgeResistance Band · beginner Hip ThrustBodyweight · beginner ClamshellBodyweight · beginner Donkey KickBodyweight · beginner Glute Bridge MarchBodyweight · beginner

Frequently asked questions

What muscles does the Frog Pump work?

Primary: Glutes. Secondary: Glutes, Hamstrings, Adductors

How many sets and reps of Frog Pump should I do?

For muscle: 3–4 sets of 15–30 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Frog Pump?

Same movement pattern, different equipment: Glute Bridge, Banded Glute Bridge, Hip Thrust, Clamshell, Donkey Kick, Glute Bridge March.

Is the Frog Pump good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.