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Frog Pumps

BeginnerStrengthTier T1

Lie on your back in a glute bridge with the soles of the feet together and the knees fallen outward. Pump the hips up in fast, short reps.

Targets: Hip
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie supine and press the soles of the feet together with the knees fallen outward.
  • Rest the arms on the floor beside the hips.
  1. She lies supine on the floor with the soles of her feet pressed together near her hips, knees fallen outward to the sides, arms resting beside her.

    Step 1 of 5

    Lie supine with the soles pressed together and the knees fallen outward.

  2. She pumps her hips up off the floor fast, squeezing the glutes, soles still pressed together and knees still out.

    Step 2 of 5

    Pump the hips up off the floor fast.

  3. She holds her hips at the top of the pump, body in a bridge from shoulders to knees, soles together and knees wide.

    Step 3 of 5

    Squeeze the hips at the top of the pump.

  4. She lowers her hips back to the floor under control, soles still together and knees still out, ready for the next pump.

    Step 4 of 5

    Lower the hips back to the floor for the next fast rep.

  5. She lies supine on the floor with the soles of her feet pressed together near her hips, knees fallen outward to the sides, arms resting beside her.

    Step 5 of 5

    Lie supine with the soles pressed together and the knees fallen outward.

Safety Information

Lie supine with the soles together and the knees out, then pump the hips up fast. Keep the soles pressed together for the whole set. Keep the lower back neutral at the top rather than arching. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.