How to Do Frog Pumps: Muscles Worked & Proper Form

a gif showing proper form of frog pumps

Muscles Worked in Frog Pumps

a muscle map showing muscles worked in Frog Pumps

Primary muscles worked:

Secondary muscles worked:

How to Do Frog Pumps

  1. Lie on your back and bring the soles of your feet together into a frog position, try to bring your feet as close to your butt as possible.
  2. Make sure to keep your core activated, and the lower back and shoulders pressed down on the floor before starting the movement.
  3. Press your feet down into the floor and squeeze your glutes to thrust your hips upwards.
  4. Pause at the top and then reverse the movement. Make sure to do the entire movement slow and controlled.


The frog pump is a glute exercise that requires no equipment, making it good for home workouts. It can also be used as a warm-up exercise. It’s up to you whether you want to make or avoid eye contact with other people while doing frog pumps.

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Text and graphics from the StrengthLog app.