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How to Do Frog Pump — Form, Muscles & Tips

Learn how to do the Frog Pump: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie on your back with the soles of your feet pressed together and knees falling out to the sides — frog leg position.
  2. Place your feet close to your hips.
  3. Drive through your heels and the outer edges of your feet to thrust your hips upward.
  4. Squeeze your glutes hard at the top.
  5. Lower your hips back down.
  6. Repeat for the desired number of repetitions.