At a glance
- Main muscle
- Glutes
- Equipment
- Bodyweight
- Rep range in Mitta
- 20 to 30 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Soles of your feet together.
- Knees out.
- Squeeze at the top.
Pick a weight you can lift for 20 to 30 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Hard to load and no stretch; only as a light finisher.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Glute Bridge · Barbell · rating B
- Barbell Hip Thrust · Barbell · rating A
- Machine Hip Abduction · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the frog pumps.
Let Mitta set the weight.
Mitta plans the frog pumps with a weight and rep target for every set, worked out from your last sessions.
Questions about the
frog pumps
What muscles does the frog pumps work?
The frog pumps mainly trains your glutes.
How many reps of the frog pumps should I do?
Mitta plans the frog pumps at 20 to 30 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the frog pumps?
Good alternatives that train the same muscle are the glute bridge, barbell hip thrust and machine hip abduction.
Is the frog pumps good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the frog pumps have rating C?
Hard to load and no stretch; only as a light finisher.