The best way to Do the Frog Pump Train

The best way to Do the Frog Pump Train


If there have been a contest for “awkward but efficient workout routines,” the frog pump train would most likely take house the first-place trophy. Heck, even the title of the motion sounds just a little bizarre.

However regardless of the curious appears to be like the train could appeal to, frog pumps aren’t about searching for consideration. They’re about strengthening the glute muscle groups.

Right here’s the way to carry out this butt-builder and why it has a leg up on different conventional glute workout routines.

Frog Pump Train: Step-by-Step Directions

frog pump exercise | Frog Pumps

  • Lie in your again, arms by your sides, palms going through down. Alternatively, you can also make fists along with your arms, relaxation your elbows on the ground, and raise your fists up in order that your forearms are perpendicular to the ground.
  • Bend your knees and press the soles of your toes collectively in order that your legs create a “frog legs” or “butterfly” form.
  • Urgent the outer edges of your toes in opposition to the ground, interact your core and use your glutes to raise your hips. Ensure your shoulders and higher again stay anchored to the ground.
  • Pause, then slowly decrease the hips to the ground. Repeat.

Advantages of the Frog Pump Train

The first advantage of the frog pump train is that it strengthens the gluteus maximus and the gluteus medius, much like that of a conventional glute bridge or hip thrust. Sturdy glutes are essential to total stability, on a regular basis useful motion, athletic efficiency, and harm prevention.

However the sole-to-sole positioning of the toes in frog pumps gives a singular problem, explains Michael Julom, CPT, founding father of

“By placing the toes collectively and urgent with the outsides of the toes, there’s much less temptation to push with the toes relatively than squeezing the glute muscle groups,” he says.

In different phrases, it’s more durable to cheat.

Ideas for Doing the Frog Pump Train

frog pump exercise with band | Frog Pumps

It might take a while and experimentation to grasp the frog pump train. Julom has just a few ideas for making this motion give you the results you want.

1. Strive utilizing a band

“The secret’s to guarantee that the glute muscle groups are doing the work and never the legs,” Julom says. “Should you lose the strain within the glutes, your groin will are inclined to naturally compensate for it, inflicting some discomfort in that space later. In that state of affairs, I recommend utilizing a band across the knees to keep up pressure within the glutes.”

2. Experiment with the space between your heels and butt

“The farther away they’re, the extra you’ll really feel the hamstrings,” Julom says. “The nearer they’re, the extra you’ll really feel the quads. The best distance will present optimum glute activation and minimal hamstring and quad involvement.”

3. Maintain your backbone impartial

“Anchoring the higher physique with the arms can be necessary to keep away from placing all of the stress on the again of the neck and head,” Julom says. “The again shouldn’t sag towards the ground, nor ought to the again bow on the high of the bridge in order that the stomach extends upward.”

Frog Pump Train Options

Whereas frog pumps are a wonderful possibility for glute activation, they’re not ideally suited for everyone.

“It’s important to watch out with neck accidents on any train that makes use of the highest of the again and probably the pinnacle because the fulcrum,” Julom says. “Anybody who’s had a cervical backbone harm or surgical procedure can be higher off searching for one other glute train.”

The identical goes for these with a foot or ankle harm, because the ankles and outsides of the toes make floor contact and bear the load with every rise.

If for one cause or one other the frog pump train doesn’t give you the results you want, there are many different glute-strengthening options.

1. Glute bridge

  • Lie in your again, arms down by your sides. Bend your knees and plant your toes flat on the ground, ensuring your knees are according to your ankles.
  • Pull in by your navel to brace your core muscle groups after which squeeze your glutes to press your hips up so your physique types a straight line — no arching — from knees to shoulders.
  • Maintain your head on the ground and eyes targeted on the ceiling.
  • Maintain the place for a beat, after which decrease your hips. Repeat.

2. Clamshell

  • Lie in your proper aspect along with your toes and hips stacked, your knees bent 90 levels, and your head resting in your proper arm.
  • Draw your knees in towards your physique till your toes are according to your butt. Place your left hand in your left hip to make sure it doesn’t tilt backward. That is your beginning place.
  • Maintaining your abs engaged and your heels collectively, increase your left knee so far as you’ll be able to with out rotating your hip or lifting your proper knee off the ground.
  • Maintain for a second, squeezing your glutes on the high of the transfer, earlier than slowly decreasing your left knee to the beginning place.
  • Full all reps, then repeat on the opposite aspect.

3. Hip thrust

  • Sit on the ground along with your again in opposition to the lengthy fringe of a gymnasium bench and your toes flat on the ground (if utilizing weights, place a barbell or dumbbell throughout your waist). The bench’s pad must be positioned just below your shoulder blades.
  • Have interaction your core and push by your heels to raise your hips towards the ceiling, conserving your chin tucked to stop your again from arching excessively.
  • On the high of the motion, squeeze your glutes, after which slowly decrease your butt again to inside just a few inches of the ground earlier than repeating.

4. Reverse lunge

  • Stand along with your toes hip-width aside along with your toes pointing ahead and your arms at your sides. Should you’re including resistance, maintain a pair of dumbbells at arms’ size by your sides.
  • Maintaining your chest up, again flat, shoulders again, and core engaged, take a big step again along with your proper leg.
  • Decrease your physique till your left thigh is parallel with the ground. Your knees must be bent about 90 levels, with the precise knee hovering a few inches above the bottom.
  • Pause, after which push off your again foot to return to the beginning place.
  • Carry out equal reps on each side.

5. Step-up

dumbbell step up exercise sagi kalev body beast

  • Place your left foot on a field or bench. Your hip, knee, and ankle ought to all be in line. Possibility to carry dumbbells to progress the transfer.
  • Maintaining your chest up and shoulders again, push your physique up along with your left leg till it’s straight (maintain your proper foot elevated).
  • Squeeze your glutes on the high of the motion, after which decrease your physique, touchdown softly again to the beginning place.
  • Carry out equal reps on each legs.

6. Squat

  • Stand along with your toes hip-width aside with toes pointing ahead and your arms by your sides.
  • Maintaining your again flat, bend your knees and push your hips again (think about you’re closing a door along with your butt) to “sit again” into the motion as you increase your arms in entrance of you.
  • Decrease your physique till your thighs are not less than parallel to the ground.
  • Pause, after which push by your heels to face again up, contracting your glutes forcefully as you come to the beginning place.