How to do the Frog Pump
Step by step
- Sit on the floor and put the soles of your feet together, knees dropped wide.
- Lie back so your upper back rests on the floor, heels close to your body.
- Drive through the outer edges of your feet and lift your hips toward the ceiling.
- Squeeze your glutes hard at the top, then lower your hips back down under control.
The thing people get wrong
Keep the soles of your feet pressed together and knees flared the whole time - that angle is what shifts the work onto your glutes.
Coaching cue
Squeeze your glutes hard for a full second at the top of every rep.
Make it easier or harder
- Harder: Hold the top position for three seconds on each rep.
Muscles worked
- Primary: Glutes
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.