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Weighted Frog Pump

Weighted Frog Pump

The Weighted Frog Pump is an exercise that targets the glutes and hamstrings, helping to build strength and tone in these areas. It is a variation of the traditional frog pump exercise, but with the added intensity of weights. This exercise is suitable for both home and gym workouts, as it requires minimal equipment - just a dumbbell or kettlebell. To perform the Weighted Frog Pump, begin by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Hold the weight on your hips, allowing your palms to grip it securely. Engage your core and press your feet into the floor as you lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Remember to keep your heels on the ground and avoid arching your lower back. Slowly lower your hips back to the starting position, and repeat for the desired number of reps. Adding weights to the frog pump increases the resistance and therefore the challenge for your glutes and hamstrings. This can help accelerate muscle growth and strength gains. Additionally, the weighted frog pump provides an opportunity to engage your core and improve stability as you balance the weight on your hips during the movement. As with any exercise, it is important to start with a weight that you can handle comfortably and gradually increase the load as your strength improves. Remember to maintain proper form throughout the exercise and focus on the mind-muscle connection, ensuring that you are engaging the correct muscles and not relying on momentum to complete the movement. Incorporating the Weighted Frog Pump into your lower body routine can help you achieve stronger, more sculpted glutes and hamstrings over time.


  • Lie flat on your back on a mat or the floor with your knees bent and feet flat on the ground.
  • Place a dumbbell or weight plate on your pelvis, just above your hips.
  • Ensure that your arms are comfortably resting by your sides, with your palms facing down.
  • Engage your glutes and push through your heels as you lift your hips off the ground.
  • Continue lifting until your thighs and torso are in a straight line, forming a bridge with your body.
  • Squeeze your glutes at the top of the movement and hold for a brief pause.
  • Lower your hips back down to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Gradually increase the weight used for added resistance.
  • Engage your glutes and core muscles for maximum benefit.
  • Ensure a full range of motion by lowering your hips to the ground and lifting them as high as possible.
  • Focus on squeezing your glutes at the top of the movement.
  • Breathe consistently and avoid holding your breath.
  • Rest adequately between sets to allow your muscles to recover.
  • Incorporate variations of the exercise, such as single-leg or pulsing frog pumps, to target different muscle groups.
  • Stay consistent with your workouts to see improvements over time.
  • Consult with a fitness professional to ensure proper technique and to tailor the exercise to your specific needs.


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