Bodyweight Frog Pump
Bodyweight Frog Pump Exercise Description
The Bodyweight Frog Pump is a floor-based hip extension exercise that emphasizes the gluteus maximus by combining a bridge with a “butterfly” foot position. With the soles of the feet together and knees abducted and externally rotated, hamstring contribution is reduced, helping you focus on driving hip extension from the glutes. It reinforces a neutral spine and pelvic control while training full, controlled hip extension without equipment. This variation is accessible to most beginners and works well when you want clear glute engagement with minimal setup. Perform it slowly and deliberately, keeping tension in the glutes throughout the lift and return.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head
- Stabilizing Muscles: External Obliques, Gluteus Medius, Multifidus, Piriformis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Bodyweight Frog Pump Exercise
‘- Lie on your back with your head and shoulders resting on the floor; arms at your sides, palms down.
– Bring your heels close to your hips, press the soles of your feet together, and let your knees fall open comfortably.
– Set your ribcage down and lightly brace so your spine stays neutral; gently posteriorly tilt the pelvis to avoid lumbar arching.
– Press the soles together and squeeze your glutes to lift your hips until your torso and thighs form a straight line.
– Keep knees open, feet together, and weight centered near the midfoot; avoid pushing through your lower back.
– Pause briefly at the top with hips fully extended without rib flare.
– Lower the pelvis with control until the sacrum touches down, maintaining pelvic position.
– Common fixes: if you feel hamstrings or back, bring heels closer, increase the pelvic tuck slightly, and focus on glute squeeze as you lift.
Bodyweight Frog Pump Tips
‘- Bring your heels close to your hips before pressing the soles of your feet together.
– Let your knees fall open comfortably and keep them open throughout the lift.
– Set your ribcage down and lightly brace so your spine stays neutral.
– Gently posteriorly tilt your pelvis to avoid arching your lower back.
– Press the soles of your feet together and squeeze your glutes to lift your hips.
– Lift until your torso and thighs form a straight line at the top.
– Keep feet together, knees open, and weight centered near the midfoot.
– Pause briefly at the top with hips fully extended and ribs down (no rib flare).
– Lower your pelvis with control until the sacrum touches down, keeping the same pelvic position.
– If you feel this more in your hamstrings or back, bring your heels closer, increase the pelvic tuck slightly, and focus on squeezing your glutes as you lift.
Bodyweight Frog Pump Beginner Introduction
The Bodyweight Frog Pump is a simple floor exercise that targets the glutes using only bodyweight. In this movement, a person lies on their back and raises the hips in a bridge-style action while the feet are pressed together and the knees gently open outward. That leg position shifts some of the effort away from the backs of the thighs so the glutes handle more of the work during the hip lift. Because it is performed on the floor without extra gear, it suits many beginners and fits easily into home or gym routines.
The motion centers on lifting and lowering the hips while the trunk stays steady and the lower back does not take over. This encourages strong, clear engagement through the glutes and teaches control around the hips and pelvis as the body reaches a straight-line position at the top of the bridge. The movement is generally performed in a smooth, unhurried way, with attention on feeling the glutes working from the moment the hips leave the ground until they return.