Weighted Frog Pump
Weighted Frog Pump Exercise Description
The Weighted Frog Pump is a supine hip extension exercise that targets the gluteus maximus using a dumbbell or plate placed across the front of the hips. With the feet together and knees opened (abduction and external rotation), the position emphasizes glute-driven hip extension while the high knee flexion decreases hamstring leverage relative to a standard bridge. The goal is smooth pelvic control: lift by extending at the hips while keeping the ribcage down, the neck neutral, and the lumbar spine from hyperextending. This variation can help reinforce a strong end-range glute contraction and clear separation between hip motion and spinal motion. Proper setup and controlled range are essential so the load stays over the pelvis and the movement remains driven by the glutes, not the lower back.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Weighted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Weighted Frog Pump Exercise
‘- Lie on your back with knees bent. Bring heels close to your hips, press the soles of your feet together, and let your knees fall open. The outer edges of your feet rest on the floor.
– Place a dumbbell or plate centered across the front of your hips (at the crease). Hold it lightly with both hands and use padding if needed.
– Set your head and neck neutral with a slight chin tuck. Pull ribs down and brace your abdominal wall.
– Posteriorly tilt the pelvis slightly to eliminate excessive arching before you lift.
– Drive the hips upward by squeezing your glutes, pressing the feet together, and keeping the knees out.
– Lift until the hips are fully extended without flaring the ribs or arching the lower back.
– Pause briefly at the top with even pressure through both sides of the pelvis.
– Lower slowly under control until the sacrum touches down, maintaining the same knee and foot position.
– Keep the weight stable over the pelvis throughout; avoid bouncing, twisting, or letting the knees drift inward.
– Stop the movement if you cannot maintain a braced trunk and neutral spine.
Weighted Frog Pump Tips
‘- Bring your heels close to your hips, press the soles of your feet together, and let the knees fall open so the outer edges of your feet rest on the floor.
– Place the dumbbell or plate centered across the front of your hips at the crease, holding it lightly with both hands and using padding if needed.
– Set your head and neck neutral with a slight chin tuck before you start lifting.
– Pull your ribs down and brace your abdominal wall to keep the trunk stable.
– Slightly posteriorly tilt your pelvis before lifting to eliminate excessive low-back arching.
– Drive the hips up by squeezing your glutes, pressing your feet together, and keeping your knees out.
– Lift only until your hips are fully extended without flaring the ribs or arching the lower back.
– Pause briefly at the top, feeling even pressure through both sides of the pelvis.
– Lower slowly under control until your sacrum touches down, keeping the same knee and foot position.
– Keep the weight stable over your pelvis and avoid bouncing, twisting, or letting the knees drift inward.
– Stop the set if you can no longer maintain a braced trunk and neutral spine.
Weighted Frog Pump Beginner Introduction
The Weighted Frog Pump places a dumbbell or plate over the hip crease while lying on the back, with the legs folded and the soles of the feet together. This butterfly-style leg position brings the knees high and wide, which lessens help from the hamstrings so the hips rise mainly from the glutes. The movement centers on controlled lifting and lowering of the hips, with the pelvis guiding the action rather than the lower back.
Throughout the exercise, the abs and the front of the torso support a steady trunk, while the head rests in line with the spine. The aim is strong hip extension at the top without extra bending through the spine, reinforcing a distinct feeling between hip movement and back movement. Even pressure through both sides of the pelvis and stable foot‑knee alignment give the glutes a clear role in driving the motion, turning this variation into a focused way to practice a firm, end‑range squeeze in the hips under added weight.