WhatWorksWhat.
Glutes

Frog Pump

A surprisingly intense direct glute burn for an exercise that looks like nothing.

Complexity · Lowhypertrophybeginner+Bodyweight
  • Glutes
  • Glutes - Glute max
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Not hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

2:20· Airrosti Rehab Centers

How to Perform the Perfect Glute Bridge

Hips down

Lockout

Lie on the back, knees bent, soles of the feet together (frog legs). Drive the hips up by pushing the heels into each other and squeezing the glutes. Lower halfway.

Common mistakes

  • Letting the knees fall in - defeats the external rotation that makes this work.
  • Pushing up with the lower back.

Where you should feel it

A surprisingly intense direct glute burn for an exercise that looks like nothing.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Banded frog pump

    Band around the knees.

    100% on target

    On target

    Same target, minor adjustment.

  • Weighted frog pump

    Dumbbell on the hips.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes

Coach note

Cheap finisher. Two sets of 25 at the end of a leg day will leave the glutes sore the next morning.