Bodyweight Frog Pump

Instructions for proper form

1. Begin by lying on your back with your knees bent and your feet flat on the floor, hip-width apart. 2. Bring your heels close to your glutes while keeping your knees aligned. 3. Engage your core by drawing your belly button towards your spine. 4. Press through your heels and lift your hips towards the ceiling. 5. At the top of the movement, squeeze your glutes tightly and hold for a moment. 6. Lower your hips back to the starting position and repeat for desired repetitions. Keep your head, shoulders, and feet grounded throughout the movement.

Common mistakes to avoid

1. Improper foot placement may lead to ineffective engagement of the glutes. Ensure that your feet are positioned correctly, close to your glutes. 2. Letting your knees splay out can reduce the effectiveness of the exercise. Keep them aligned with your toes. 3. Arching your lower back excessively instead of keeping it neutral can cause strain. 4. Not fully engaging the glutes at the top of the movement will reduce effectiveness.

Benefits

Specific benefits of the exercise

Targets and strengthens the gluteus maximus, improves hip mobility, enhances overall lower body stability, and activates core muscles.

Expected results and timeframe

With consistent practice 2-3 times a week, you can expect improved glute strength and noticeable muscle tone within 4-6 weeks..

Who this exercise is best for

This exercise is suitable for beginners, individuals looking to improve glute strength, postpartum women, and those recovering from lower body injuries.

Scientific studies supporting its effectiveness

Studies have shown that exercises targeting the glutes contribute to improved performance in lower body movements and reduced risk of injury. A study published in the Journal of Strength and Conditioning Research found that engaging the glutes effectively can enhance overall lower body strength and stability.

Variations

Beginner modifications

To modify, perform the frog pump with a range of motion that feels comfortable, or hold a static bridge position for stability before progressing to dynamic movement.

Advanced progressions

For advanced individuals, add resistance by placing a weight plate or resistance band over your hips while performing the frog pump.

Integrations

Complementary exercises

Integrates well with glute bridges, squats, and deadlifts to create a comprehensive lower body workout.

Super set recommendations

Superset frog pumps with squats or lunges to further enhance glute engagement and lower body endurance.

Sample workout routines

A sample routine could include: 1. Bodyweight Frog Pump (3 sets of 15-20 reps) 2. Bodyweight Squats (3 sets of 10-15 reps) 3. Glute Bridges (3 sets of 15-20 reps)

Exercise combinations

Combine with leg raises or lunges for a more comprehensive lower body workout that targets the glutes and thighs.

Best time to do this exercise in your workout

Incorporate this exercise during the warm-up phase to activate the glutes or include it in your lower body workout as a main lift.