- Lie on your back on the floor.
- Bring the soles of your feet together.
- Allow your knees to fall out to the sides.
- Position your heels close to your glutes.
- Place your arms by your sides.
- Brace your core and keep your ribs down.
- Drive your hips upward toward the ceiling.
- Squeeze your glutes hard at the top.
- Lower your hips under control.
- Repeat for the desired number of repetitions
PT Will Duru’s Perspective
Frog pumps are one of the best exercises for activating the glutes before a lower-body workout.
I regularly use frog pumps during warm-ups because they help people feel their glutes working before moving into heavier exercises such as squats, hip thrusts, and Romanian deadlifts.
The unique foot position reduces hamstring involvement and places more emphasis on the glutes.
Add frog pumps to your programme if you want better glute activation, a stronger mind-muscle connection, and improved performance during lower-body training.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Activates the glutes effectively
- Improves mind-muscle connection
- Builds glute endurance
- Requires no equipment
- Supports hip extension strength
- Ideal for warm-ups
- Suitable for all fitness levels
Why Train the Glutes?
The glutes are responsible for producing force through the hips and stabilising the pelvis during movement.
Strong glutes can help:
- Improve lower-body strength
- Increase athletic performance
- Improve posture
- Support hip stability
- Reduce lower-back strain
- Improve balance and coordination
- Build stronger and more developed glutes
Strong glutes support almost every lower-body movement, from walking and running to squatting and jumping.
What Type of Workout Does This Exercise Fit Into?
Frog Pumps work well in:
- Glute workouts
- Lower-body warm-ups
- Leg workouts
- Home workouts
- Bodyweight workouts
- Athletic performance programmes
- Rehabilitation programmes
- Functional fitness workouts
They are most commonly used at the start of a workout to activate the glutes before heavier lifts.
Sample Glute Workout Programme
Beginner Glute Workout
- Frog Pumps – 3 sets × 20 reps
- Glute Bridge – 3 sets × 12-15 reps
- Walking Lunges – 3 sets × 10 reps per leg
- Cable Kickback – 3 sets × 12 reps per leg
Intermediate Glute Workout
- Frog Pumps – 2 sets × 25 reps
- Barbell Hip Thrust – 4 sets × 8-12 reps
- Cable Straight Bar RDL – 4 sets × 8-12 reps
- Walking Lunges – 3 sets × 12 reps per leg
- Cable Lateral Kick – 3 sets × 12-15 reps per leg
12REPS Coach Recommendation
For most people, I would use Frog Pumps as a glute activation exercise before the main workout.
A simple glute-focused session could look like:
- Frog Pumps
- Barbell Hip Thrust
- Cable Straight Bar RDL
- Walking Lunges
- Cable Kickback
- Cable Lateral Kick
This approach helps switch the glutes on early and improves performance during heavier lower-body exercises.
Frequently Asked Questions
Are frog pumps good for beginners?
Yes. They are easy to learn and highly effective for glute activation.What muscles do frog pumps work?
They mainly target the gluteus maximus and gluteus medius.Why are my feet together during the exercise?
The frog position increases glute involvement and reduces hamstring contribution.Can I add weight to frog pumps?
Yes. A dumbbell, plate, or resistance band can increase the challenge.How many reps should I perform?
Aim for 15 to 30 repetitions with a strong glute squeeze on every rep.
