Stronger glutes don’t just improve the way you look. They support better posture, protect your lower back, and power nearly every athletic movement.
While squats and lunges get most of the attention, there’s one underrated move that can quickly boost glute activation and control: frog pumps.
In this article, we’ll break down what they are, why they work, and how to use them alongside the best glute exercises in your routine.
**Disclaimer: This article is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting a new exercise program, especially during pregnancy or injury recovery.
What Are Frog Pumps?
Frog pumps are essentially a glute bridge performed with the soles of your feet together and the knees flared out, a position that biases the glutes and tends to reduce hamstring and low-back ‘takeover.’
Similar hip-extension patterns, like the barbell hip thrust, show very high gluteus maximus activation in EMG research, which helps explain why this family of movements is so effective for targeting the glutes.
Bret Contreras, widely known as the “Glute Guy,” helped popularize frog pumps by highlighting how hip extension variations could strengthen and grow the glutes without heavy loading or complicated set-ups.
Frog pumps can be used as a warm-up drill to “switch on” the glutes before heavy lifting, as a high-rep finisher to chase a strong pump, or as a safe, accessible option for beginners, postpartum recovery, or anyone who spends long hours sitting.
Muscles Worked During Frog Pumps
Frog pumps may look simple, but the unique set-up makes them highly effective at isolating the glutes.
By keeping the feet together and the knees out wide, you change the line of pull on the muscles around the hips. This reduces hamstring involvement and puts the glutes in an ideal position to contract.
Let’s break it down now, in more detail.
Primary Muscles
The gluteus maximus is the main driver of frog pumps.
This is the largest muscle in your glutes and the one most responsible for extending the hips, which is exactly what you’re doing when you push your hips upward in this exercise.
Because the hips are externally rotated in the frog position, the gluteus maximus is forced to work harder at the top of each rep, creating a powerful contraction.
Bridging with hip abduction (about 30°) increases glute max activity while reducing compensations from the erector spinae.
The gluteus medius, particularly its posterior fibers, also plays a key role.
The wide-knee position brings the posterior fibers of the gluteus medius into play through abduction/external rotation – patterns repeatedly shown to drive high gluteal activation.
This is one reason many people “feel” their glutes more during frog pumps compared to regular bridges.
Secondary Muscles
Supporting players include the deep hip external rotators (like the piriformis and gemelli), which help hold your knees outward during the movement.
They’re not the prime movers, but they provide the stability that allows your glutes to do their job.
Your core muscles also contribute, especially during longer sets or when adding weight. Keeping the ribs down and the pelvis tucked requires your abs to engage, preventing your lower back from arching and ensuring the tension stays in your glutes.
Together, this combination makes frog pumps a targeted glute exercise that balances strength, activation, and control. That’s why frog pumps are often used not just for building muscle, but also for improving hip stability and movement quality.
Benefits of Frog Pumps
Frog pumps deliver a surprising amount of value for such a simple exercise. By changing your hip and foot position, they shift the focus squarely onto your glutes while reducing strain on the hamstrings and lower back.
Here’s why they’re worth adding to your routine.
Strong Glute Activation
Many people struggle to “switch on” their glutes during bigger lifts like squats and deadlifts.
Frog pumps provide a strong, isolated contraction that helps build mind-muscle connection. A few sets before your main workout can prime your glutes, making them more responsive once you move into heavier exercises.
A Safe and Effective Finisher
Because frog pumps are joint-friendly and low-load, they’re perfect for high-rep burnout sets.
You can safely push into the 20-40 rep range, to get a deep burn and pump in the glutes without the fatigue or recovery cost of heavy barbell lifts.
Posture and Mobility Benefits
Better glute strength and control support pelvic stability and may help with low-back symptoms in some people.
Several trials and reviews link hip/glute strengthening with improvements in pain and function.
For desk workers who spend hours sitting, frog pumps also encourage hip mobility by counteracting tight hip flexors and “sleepy” glutes.
Accessible for All Fitness Levels
Frog pumps are approachable and adaptable. They’re great for beginners learning to engage their glutes, to postpartum women rebuilding strength (with clearance from your doctor), to those rehabbing lower-body injuries.
They require no equipment, can be progressed with bands or weights, and tend to be more comfortable than heavy hip thrusts.
How to Perform Frog Pumps Correctly
Like any exercise, frog pumps are only as effective as your form.
Done right, they’ll light up your glutes within the first few reps. Done wrong, you may feel it more in your hamstrings or lower back.
Here’s how to get it right.
Step-by-Step Instructions
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Start by lying flat on your back with your arms relaxed by your sides.
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Bend your knees and bring your heels close to your glutes. Press the soles of your feet together and let your knees fall out wide into a butterfly or “frog” position.
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Brace your core lightly, drawing your ribs down and tilting your pelvis so your lower back makes gentle contact with the floor.
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Drive your hips straight upward by squeezing your glutes, not by arching your back. Aim to form a straight line from your ribs through your hips at the top.
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Hold the squeeze for one to two seconds, then lower your hips back down with control until they lightly touch the floor.
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Repeat for your desired reps, keeping a smooth, pumping rhythm.
Common Form Mistakes to Avoid
Here are a few common mistakes I see people making with frog pumps. Avoid these mistakes to maximize the benefits, and minimize risk.
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Arching your lower back instead of lifting with your glutes (this shifts tension away from the muscles you’re trying to target).
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Placing your feet too far from your body (makes the hamstrings take over. Keep your heels close to your hips).
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Letting your knees drift inward (the wide, externally rotated position is what emphasizes glute activation).
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Rushing through reps without pausing at the top (the hold is where the glutes work hardest).
Trainer Tips
If you want to make sure you get the absolute most out of the exercise, here are a few more tips I recommend.
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Set up on a yoga mat (for comfort and to prevent sliding).
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If you’re struggling to feel your glutes, gently press your hands into them during the squeeze, to reinforce the mind-muscle connection.
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Pause briefly at the top of every rep and focus on quality over quantity.
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If you need extra stability, keep your arms pressed lightly into the floor – but avoid pushing through them.
Frog Pumps vs Other Glute Exercises
Frog pumps aren’t the only way to train your glutes, but they do offer a unique angle that sets them apart from staples like hip thrusts and glute bridges.
Here’s how they compare to a couple of popular alternatives.
Frog Pumps vs Hip Thrusts
Hip thrusts are often considered the gold standard for building glute strength, because they allow you to lift heavy loads safely.
However, they also require equipment (like a barbell and bench) and can place more pressure on the spine if form slips.
On the other hand, frog pumps strip the movement down to its simplest form.
With the frog-leg position, the glutes are isolated and activated without needing heavy weights.
They’re not a replacement for hip thrusts if your goal is maximum strength, but they’re an excellent alternative for home workouts, warm-ups, or if you want to reduce spinal stress.
Frog Pumps vs Glute Bridges
At first glance, frog pumps and glute bridges look similar: both involve lying on your back and extending the hips.
The difference lies in the leg position. In a standard glute bridge, your feet are flat on the floor with knees pointing up, which recruits both the glutes and hamstrings. In frog pumps, your feet are pressed together and knees flared outward, which brings more of the glute medius into play and minimizes hamstring involvement.
This subtle change makes frog pumps one of the best glute exercises for people who struggle to feel their glutes during bridges.
Where the Frog Pump Fits in Your Routine
Think of frog pumps as a versatile tool rather than a replacement for heavy lifts.
They work well as a glute activation drill before compound movements, as a high-rep finisher at the end of a leg workout, or as a stand-alone exercise on days when you want to keep things light.
Together with hip thrusts, squats, and deadlifts, frog pumps help round out a complete glute-training program by targeting the muscles from a slightly different angle.
Variations and Progressions of the Frog Pump Exercise
One of my favorite things about frog pumps is how easily you can adapt them to your fitness level.
Whether you’re a beginner learning to activate your glutes or an advanced lifter chasing new challenges, there’s a variation that will keep it useful and effective for you.
Weighted Frog Pumps
Once bodyweight reps start to feel easy, you can add resistance by placing a dumbbell or small plate across your hips.
Hold the weight securely with your hands and keep your ribs tucked down to avoid arching your back. The added load increases the demand on the glutes while still keeping the movement joint-friendly.
Banded Frog Pumps
Looping a resistance band just above your knees adds constant tension, increasing muscle activation by forcing your glutes to work harder to keep the knees flared out.
This variation sharpens the contraction and makes it nearly impossible to “coast” through reps. Focus on a smooth squeeze at the top rather than letting the band snap your knees inward.
Elevated Frog Pumps
Placing your feet on a step or low bench increases the range of motion, giving your glutes more stretch at the bottom and a stronger contraction at the top.
This version can feel more challenging even without extra weight, so start with controlled reps and only progress once your bodyweight form feels solid.
Programming Frog Pumps Into Your Training Plan
Because frog pumps are low-load and high-activation, they’re best used to complement, not replace, your heavier compound lifts.
For glute activation, start a lower-body workout with two to three sets of 15-20 reps. This primes your muscles, making it easier to recruit the glutes during squats, deadlifts, or lunges.
Think of them as a warm-up that “wakes up” the muscles before you challenge them with heavier loads.
For hypertrophy (muscle growth), perform frog pumps as an accessory or finisher after your main lifts.
Aim for two to four sets of 20-30 controlled reps, pausing at the top for one to two seconds on each rep. You can also add a resistance band or dumbbell to increase the challenge.
For endurance and posture benefits, frog pumps can be used on recovery days or as part of a mobility circuit.
Here, the focus is on time under tension. Try longer sets of 30-40 reps, or even a continuous two-minute set with brief pauses when needed.
However you mix frog pumps into your routine, the key is mind-muscle connection.
Don’t just move your hips up and down. Focus on actively squeezing the glutes, keeping your core braced, and maintaining tension from start to finish.
Done consistently, frog pumps can be amazing for aesthetics, as well as strength and stability in daily life and sport.
Who Should Do Frog Pumps (and Who Shouldn’t)
Frog pumps are a super versatile exercise, but like any movement, they aren’t the perfect fit for everyone.
Who Should Do Frog Pumps
Those who benefit the most from frog pumps include:
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Beginners: It can be a simple, safe way to feel and train the glutes before progressing to heavier lifts.
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Desk workers: Frog pumps can offset long sitting; “reawakens” glutes and eases hip tightness to support posture.
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Postpartum women (with medical clearance): Frog pumps are a low-load, floor-based option to rebuild glute strength gradually, and work towards the ACOG’s recommendation of 150 minutes of moderate activity per week.
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People undergoing injury recovery/rehab: It’s a controlled, customizable movement for rebuilding hip/glute capacity with a PT’s oversight.
Who May Want to Avoid Frog Pumps
Not everyone tolerates the wide, externally rotated leg position. Frog pumps might pose problems for those with:
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Limited hip mobility or groin discomfort: The wide, externally rotated position may aggravate symptoms; try a neutral-stance glute bridge instead.
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SI joint or certain low-back issues: May need to skip or modify; get individualized advice from a physical therapist.
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Pinching or pain in setup or reps: Adjust stance/turnout immediately or choose a pain-free alternative.
Bottom line? Frog pumps are safe and effective for most people. But if you feel pain or pinching in the hips, it’s better to adjust the exercise than push through discomfort.
Frequently Asked Questions (FAQ)
Can I build bigger glutes with frog pumps alone?
Frog pumps can definitely help grow your glutes, especially if you’re a beginner or haven’t trained them consistently before. That said, they’re most effective when combined with heavier, compound lifts like hip thrusts, squats, and lunges. Think of frog pumps as a complement that adds extra volume and activation, not the only tool in your toolbox.
How often should I do frog pumps?
Two to three times per week is a good starting point. The exact frequency depends on your overall training plan, but since frog pumps are low-load, you can use them more often than heavy lifts. Just make sure you’re recovering well and not feeling sore or fatigued before repeating them.
Are frog pumps safe during pregnancy?
For many women, frog pumps are more comfortable than barbell-based glute exercises because they’re low-impact and don’t require heavy weights. However, lying flat on your back can become uncomfortable in later pregnancy stages. Always check with your doctor before continuing or adding new exercises during pregnancy.
Can I combine frog pumps with squats and lunges?
Yes – I actually find this is one of the best ways to structure your training. Use frog pumps as a primer before squats and lunges to activate your glutes, or as a finisher afterward to fully fatigue the muscles. The combination gives you both strength and isolation benefits.
Why don’t I feel frog pumps in my glutes?
If you’re not feeling the exercise in your glutes, check your setup. Make sure your heels are close to your hips, keep your ribs tucked down, and press your knees outward throughout the movement. Pausing at the top for one to two seconds can also make a big difference. Adding a light resistance band above your knees is another easy way to cue the glutes.
Final Thoughts: Are Frog Pumps Worth Adding to Your Workout?
Frog pumps may look simple, but don’t underestimate their impact. By putting your glutes in an ideal position to contract, they deliver powerful activation without the need for heavy weights or complex setups.
Whether you’re warming up before a big lift, finishing a leg workout with a burn, or just looking for a posture-friendly move to combat sitting, the frog pumps exercise is a valuable addition to your routine.
Try adding frog pumps two to three times a week and pay attention to how much more engaged your glutes feel during your main lifts.
With consistent practice, this underrated movement can help bridge the gap between “knowing” you should train your glutes and actually feeling them fire the way they should.
References
https://pubmed.ncbi.nlm.nih.gov/26778602/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4595911/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4713798/
https://www.sciencedirect.com/science/article/abs/pii/S1050641114001928
https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
