Bodyweight Frog Pump
Expert Advice
Keep your feet together and press through the heels to activate the glutes more effectively.
How-to-do Steps
- Lie on your back with your knees bent and feet together.
- Open your knees out to the sides.
- Drive through your heels to lift your hips up.
- Squeeze your glutes at the top of the movement.
- Lower your hips back down without touching the floor.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bodyweight Frog Pump primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes60%
Secondary
Hamstrings20%
Quads20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bodyweight Frog Pump work?
Bodyweight Frog Pump primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Frog Pump?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bodyweight Frog Pump suitable for beginners?
Yes, Bodyweight Frog Pump is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
