Miniband Feet Elevated Frog Pump

Instructions for proper form

Lie on your back on a flat bench with your feet elevated on the surface (bench) and place a miniband just above your knees. Feet should be hip-width apart. Engage your core and flatten your lower back against the bench. Push your hips upward, squeezing your glutes at the top of the movement. Hold the contraction for a moment before lowering your hips back down without fully resting. Keep your movements controlled throughout.

Common mistakes to avoid

Avoid arching your back; keep it flat against the bench. Ensure your knees don’t bow out too wide; maintain alignment with your feet. Don’t rush the movement, and avoid locking your hips at the top. Ensure the miniband is not too loose or too tight, causing strain.

Benefits

Specific benefits of the exercise

Targets and strengthens the glutes, improves hip stability and mobility, enhances overall lower body strength, and activates the posterior chain effectively.

Expected results and timeframe

With consistent practice (2-3 times per week), users can expect to see noticeable improvements in glute strength and muscle definition in approximately 6-8 weeks..

Who this exercise is best for

Best for novice exercisers wanting to build glute strength, those recovering from lower body injuries (with professional guidance), and individuals looking to enhance their lower body workouts.

Scientific studies supporting its effectiveness

Studies show that exercises targeting the gluteus maximus enhance athletic performance and increase lower body strength (Schoenfeld, 2010). The use of resistance bands aids in muscle activation, as demonstrated in studies related to resistance training efficacy.

Variations

Beginner modifications

If the standard movement is challenging, perform the frog pump without the miniband or reduce the elevation of the feet. Focus on mastering the hip thrust movement by using an alternative surface if needed.

Advanced progressions

Progress by increasing the resistance of the miniband, elevating feet higher on a sturdy surface, or adding a pause at the top of each movement to maximize glute engagement.

Integrations

Complementary exercises

Incorporate exercises like glute bridges, hip thrusts, and squats to further strengthen gluteal muscles.

Super set recommendations

Pair with exercises that target opposing muscle groups, such as leg curls or hamstring bridges, for effective super-setting.

Sample workout routines

A routine could include: 3 sets of 15 Miniband Feet Elevated Frog Pumps, followed by 3 sets of 10 Hip Thrusts, and ending with 3 sets of 15 Squats.

Exercise combinations

Combine with core stability exercises like planks or bird-dogs for a comprehensive workout targeting lower body and core.

Best time to do this exercise in your workout

Best performed as part of a lower body workout routine, ideally after warm-up and before more strenuous compound lifts, to ensure muscles are activated adequately.