Frog Pump

Setup

1. 01Lie on your back and press the soles of the feet together, letting the knees fall open.
2. 02Pull the heels in toward the hips so the shins form a diamond shape.
3. 03Tuck the chin slightly and rest the elbows on the floor for support.

Execution

1. 01Drive through the outer edges of the feet and lift the hips toward the ceiling.
2. 02Squeeze the glutes as hard as possible at the top.
3. 03Hold the top contraction briefly.
4. 04Lower the hips with control and repeat without resting on the floor.

Checkpoints

• -Knees stay pushed wide open through the entire rep.
• -The lift comes from a posterior pelvic tilt and glute squeeze, not a lumbar arch.
• -Ribs stay down; the movement is hips only.
• -Reps stay rhythmic with a hard squeeze on every single one.

Common mistakes

• -Arching the lower back instead of tilting the pelvis.
• -Letting the knees drift toward each other.
• -Bouncing the hips off the floor between reps.
• -Rushing so fast the glutes never reach a real contraction.