Frog Pumps

  1. Lie on your back with your knees bent and your feet flat on the ground. Keep your feet close together and your heels touching.
  2. Bring your feet up towards your hips along the ground until they're about 6 inches apart, and then let your knees fall out to the sides so that your feet are touching each other. This is the starting position.
  3. Engage your glutes and lift your hips up towards the ceiling as high as you can, making sure to keep your feet and knees in the same position.
  4. Hold the top position for 1-2 seconds, then slowly lower your hips to the starting position.
  5. Repeat.
Notes

Place a dumbbell or plate on your lower abdomen for extra difficulty.

Primary Muscles

  • Glute

Secondary Muscles

  • Hamstring
  • Thigh - Inner

Results

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Date Reps Resis. RPE

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