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glutesbeginnerReviewed by Dr. Ananya Iyer, DPT

Bodyweight Frog Pumps

High-rep glute burnout placing hips in external rotation to maximize glute pump.

Recommended Sets3 Sets
Rep Range20–25 Reps
Rest Period30s Rest
Equipmentbodyweight

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Bodyweight Frog Pumps

Lie on back with soles of feet pressed together (butterfly position), knees flared wide. Drive hips up towards ceiling squeezing glutes.

  • Primary Muscle: GLUTES
  • Secondary Synergists: Pure Isolation
  • Rest Interval: 30 seconds between sets

Bodyweight Frog Pumps Anatomy Activation

Primary motor unit recruitment for glutes with secondary synergist stabilizers.

Primary (glutes)
Anterior (Front View)
Anterior Muscle Recruitment: glutesFront anatomical silhouette highlighting glutes in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: glutesBack anatomical silhouette highlighting glutes in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal & Transverse Planes
Primary KinesiologyHip Extension & External Rotation
Biomechanical VectorPosterior-lateral hip drive to full lockout
Active Anatomy:Primary: glutes
Figure: Biomechanical muscle recruitment model for glutes. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (isolation mechanics).

Step-by-Step Execution Guide

1

Lie on back with soles of feet pressed together (butterfly position), knees flared wide.

2

Drive hips up towards ceiling squeezing glutes.

3

Perform rapid, controlled pumps at top of movement.

Common Mistakes & Form Fixes

Moving feet too far away from hips.

Lifting head off floor.

Biomechanical Safety & Injury Warning

Ideal as an end-of-workout glute finisher.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Bodyweight / Dumbbell Glute Bridgeglutes
View Form
Barbell Hip Thrustglutes
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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