Frog pump

A bridge with the soles together and the knees open: hip external rotation limits the hamstring contribution and leaves almost all the work to the glute. Ideal as a high-rep finisher.

• Isolation
• Bodyweight
• Beginner

How to do it

• Soles of the feet touching and knees open
• Push through the outer edges of the feet
• Squeeze at the top for 1–2 s; the range is short by design
• Ribs down: the extension comes from the hip, not the lower back

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Separating the feet and going back to a normal bridge
• Chasing extra range by arching the lower back
• Going so fast there is no contraction at the top

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings

Alternatives

• Glute Bridge
• Hip Thrust
• Cable Glute Kickback