Bodyweight Feet Elevated Frog Pump

Instructions for proper form

1. Lie on your back on the floor with your knees bent and feet elevated on a bench. 2. Press your feet into the bench and squeeze your glutes, lifting your hips towards the ceiling. 3. Ensure that your shoulder blades remain on the floor, and avoid arching your lower back. 4. Hold the top position for a moment, squeezing your glutes at the peak of the movement. 5. Lower your hips back down without letting them touch the floor before performing the next repetition.

Common mistakes to avoid

1. Arching your lower back instead of using your glutes. 2. Letting your feet touch the floor between repetitions. 3. Not keeping your knees aligned with your feet. 4. Not sustaining the contraction at the top of the movement.

Benefits

Specific benefits of the exercise

Strengthens and tones the glutes, enhances hip mobility, and improves pelvic stability.

Expected results and timeframe

Expected results include increased glute strength and definition, improved hip stability, and better performance in other exercises. Regular practice (2-3 times a week) can show noticeable results in about 4-6 weeks..

Who this exercise is best for

Best for novice exercisers, individuals focusing on glute development, those rehabilitating from lower body injuries, and anyone looking to target glutes without heavy weights.

Scientific studies supporting its effectiveness

Research demonstrates that glute activation and engagement are crucial for athletic performance and injury prevention. Bodyweight exercises targeting the glutes can lead to significant improvement in muscle strength and function (American Journal of Sports Medicine, 2020).

Variations

Beginner modifications

1. Standard Frog Pump: Perform with feet on the floor to reduce difficulty. 2. Reduce the range of motion by only lifting your hips a few inches.

Advanced progressions

1. Add resistance bands around the thighs for more challenge. 2. Elevate feet even higher on a stability ball for an increased balance challenge.

Integrations

Complementary exercises

1. Hip Thrusts 2. Glute Bridges 3. Clamshells

Super set recommendations

Follow up the Bodyweight Feet Elevated Frog Pump with Deadlifts or Squats to target the entire lower body effectively.

Sample workout routines

1. Warm-Up: Dynamic stretches targeting lower body. 2. Bodyweight Feet Elevated Frog Pump: 3 sets of 10-15 reps. 3. Hip Thrusts: 3 sets of 8-12 reps. 4. Clamshells: 3 sets of 12-15 reps per side. 5. Core Exercise (Plank): 3 sets of 30-60 seconds.

Exercise combinations

Combine this exercise with other glute-focused movements like Donkey Kicks and Reverse Lunges for comprehensive glute development.

Best time to do this exercise in your workout

It is best performed towards the beginning of your lower body workout or as a finisher at the end focused on glute isolation and strengthening.