ProgreviaFrog pump
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How to do it
Lying on your back with the soles of the feet together and knees splayed out, drive the hips to the ceiling and squeeze the glutes at the top. The external rotation isolates the glutes with no axial load.
Muscles worked
Mainly gluteos. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.4 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Not locking out the hips at the top with a full glute squeeze, cutting the effective range short.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Frog pump compares with other glutes exercises
The catalogue has 16 exercises with glutes as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Frog pump is number 2 (tied with 4 others).
That makes it a good candidate for adding glutes sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 6 alternatives, such as Machine glute kickback, Hip abduction machine and Seated hip abduction.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Machine glute kickback | machine | Low (0.3 out of 2.2) | Basic |
| Hip abduction machine | machine | Low (0.4 out of 2.2) | Basic |
| Seated hip abduction | machine | Low (0.4 out of 2.2) | Basic |
| Frog pump | bodyweight | Low (0.4 out of 2.2) | Basic |
| Cable glute kickback | cable | Low (0.4 out of 2.2) | Basic |
| X-band walk | resistance band | Low (0.4 out of 2.2) | Basic |
| Cable hip extension | cable | Low (0.5 out of 2.2) | Basic |
Bodyweight. In the trial by Kotarsky et al. (2018), four weeks of progressively harder push-ups significantly improved bench press 1RM, just like training the bench press itself. It is a strength result, not a hypertrophy one, and the condition is the word progressive: the exercise has to keep getting harder.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research. 2018;32(3):651-659.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
- Cable glute kickback
- Hip abduction machine
- Cable hip extension
- Machine glute kickback
- Seated hip abduction
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Frog pump based on your level, goal and available days.
Build your Glutes workout
Generate a full routine with the emphasis on Glutes and Frog pump among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Frog pump work?
Frog pump mainly works the gluteos muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Frog pump should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for gluteos to your level (about 10–20 sets per muscle per week).
Is Frog pump good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow gluteos.
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