Bodyweight Frog Pump

The Bodyweight Frog Pump is a versatile exercise that primarily targets your glutes, but also engages your lower back and hamstrings. This exercise gets its name from the frog-like position you assume during the movement. It can be performed with just your bodyweight or you can add resistance by using a stability ball or a weight plate. To perform the Bodyweight Frog Pump, start by lying on your back with your knees bent and your feet flat on the ground, shoulder-width apart. Position your feet so that they touch each other, with your knees slightly opened, resembling a frog's stance. Place your arms by your sides, palms facing down for support. From this starting position, engage your core and glutes, and press your hips off the ground, driving through your heels. Your upper body should remain on the ground, forming a straight line from your shoulders to your knees. Pause for a moment at the top, squeezing your glutes, and then slowly lower your hips back down to the starting position. The Bodyweight Frog Pump offers several benefits. Firstly, it helps strengthen and tone your glutes. Strong glutes not only enhance your appearance but also play a crucial role in supporting your lower back and improving overall stability. Additionally, this exercise can improve your hip mobility and flexibility, as it requires a full range of motion through your hips. Remember to focus on maintaining proper form throughout the exercise, with your core engaged and glutes activated. Start with a few sets of 10-12 repetitions and gradually increase your reps or add resistance as your strength improves. Incorporating the Bodyweight Frog Pump into your lower body workout routine can create a well-rounded and effective training program.

Instructions

• Lie flat on your back on an exercise mat or the floor.
• Bend your knees and place your feet hip-width apart, with your heels in contact with the floor.
• Position your arms alongside your body, with your palms facing down.
• Engage your core muscles to stabilize your spine throughout the movement.
• Press your heels into the floor, and lift your hips off the ground while squeezing your glutes.
• As you lift your hips, keep your upper back and shoulders grounded on the mat.
• At the top of the movement, your body should form a straight line from your knees to your shoulders.
• Pause for a moment at the top, then slowly lower your hips back to the starting position.
• Repeat the movement for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your glutes throughout the entire range of motion.
• Squeeze your glutes at the top of each rep for maximum benefit.
• Keep your core tight and maintain a neutral spine position.
• Add resistance by placing a dumbbell or weight plate on your hips.
• Vary the tempo of your reps to challenge different muscle fibers.
• Incorporate different variations like single-leg frog pumps or elevated frog pumps.
• Include frog pumps as part of your lower body or glute-focused workout routine.
• Gradually increase the number of reps or sets as you get stronger.
• Pay attention to proper breathing technique - exhale on the way up, and inhale on the way down.
• Take rest days in between workouts to allow your muscles to recover and grow.