Frog Pump Exercise Demonstration

Frog Pump Exercise

Boost Your Glute Gains with the Frog Pump Exercise,
Bye Bye Banana Roll Fat!

Online Fitness Coach, Julie Lohre, demonstrates the weighted frog pump exercise.
The frog pump is a variation of the hip thrust exercise that focuses on the glutes and hamstrings
Online Fitness Coach, Julie Lohre, demonstrates the weighted frog pump exercise.
The frog pump is a variation of the hip thrust exercise that focuses on the glutes and hamstrings

If you’re on the hunt for a powerful glute exercise that can tone your lower body and eliminate stubborn fat, especially the “banana roll” area, the frog pump exercise is what you need. This dynamic exercise not only challenges you but also activates your glutes and hamstrings, delivering an effective workout that can help you achieve your fitness goals. In this guide, we’ll cover everything you need to know about performing a frog pump as well as a weighted version of the frog pump exercise, from its definition to its benefits, how to perform the exercise properly, tips for getting the most out of the exercise, and how to incorporate it into your workout routine.

What is the Frog Pump Exercise?

The weighted frog pump exercise is a variation of the hip thrust exercise that focuses on the glutes and hamstrings. As the name implies, this exercise involves adding weight to the frog pump, which increases resistance and challenges your muscles further. By adding weight, you can build muscle, tone your lower body, and gain strength more effectively.

Benefits of Frog Pump Exercise

The frog pump and weighted frog pump exercise has several benefits. Here are some of the key advantages of adding this exercise to your fitness routine:

Activates your glutes: The frog pump exercise is one of the most effective exercises for activating your glutes. When you add weight, you provide your muscles with more resistance, resulting in a more significant muscle activation.

Tones your lower body: The frog pump exercise targets your glutes, hamstrings, and quadriceps, helping you to tone and tighten your lower body and give it a more defined appearance.

Burns fat: The weighted frog pump exercise targets the “banana roll” area, which is the fat located beneath your glutes. Working on this area can help you burn fat and eliminate stubborn cellulite.

Improves posture: The frog pump exercise is an excellent way to improve your posture, particularly if you spend a lot of time sitting. By working your glutes and core, you can strengthen your lower back, reduce the risk of pain and injury, and improve your overall posture.

How do you Perform the Frog Pump Exercise?

To perform the weighted frog pump exercise or unweighted version of the frog pump, you will need a mat or bench if performing on a bench and a weight plate if you are doing the weighted version of the frog pump. Here are the steps to follow:

  • Lie on the floor with your knees bent at a 90 degree angle with your feet firmly on the floor.
  • Allow your knees to open out to the sides as you bring the soles of your feet or shoes together. This will create an open, frog position with your lower body.  
  • Engaging your glutes and hamstrings to press your feet together and bring lifting the glutes upward toward the ceiling.  Be sure to keep your knees open out to the sides, pressing the outer edges of your feet into the ground. 
  • Allow your hips to extend upward as high as possible by squeezing the glutes and hold the top position for a second or two.
  • In a controlled manner, lower your hips back to the floor slowly, continuing to feel the contraction of your glute muscles.

Weighted Frog Pumps

Form and execution are the same with and without weights.

Frog Pump Exercise Demontstration1
Frog Pump Exercise on the floor
Frog Pump Exercise Demontstration
Concentric portion of the frog pump exercise.

Tips for Performing the Weighted Frog Pump Exercise

To get the most out of your frog pump exercise, follow these tips:

  • Choose the right weight: Start with a weight that you can lift comfortably for 10-12 reps. You can gradually increase the weight as you get stronger.
  • Keep your feet in the same position: Your feet and knees should remain in the same position throughout the exercise. Do not let your knees collapse inwards.
  • Squeeze your glutes: At the top of the movement, squeeze your glutes as hard as you can to maximize muscle activation.
  • Engage your core: Keep your core engaged throughout the exercise to maintain good form and support your lower back.
  • Breathe: Exhale as you press your hips up and inhale as you lower them back down

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