Miniband Frog Pump

Instructions for proper form

1. Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Place a miniband around your thighs, just above the knees. 2. Engage your core and press your heels into the ground. 3. Raise your hips towards the ceiling by squeezing your glutes, creating a straight line from your shoulders to your knees. 4. At the top of the movement, hold for a moment and ensure your glutes are fully contracted. 5. Slowly lower your hips back to the starting position, without completely resting your glutes on the ground to maintain tension. 6. Repeat for the desired number of repetitions while maintaining a steady breathing pattern.

Common mistakes to avoid

1. Letting your knees cave inward – ensure they are tracking in line with your toes. 2. Overextending your back – keep your core engaged to prevent arching your lower back. 3. Using momentum – focus on controlled movements rather than fast and jerky motions.

Benefits

Specific benefits of the exercise

Strengthens the gluteus maximus, improves hip stability and mobility, enhances muscle endurance in the lower body, and benefits overall posture.

Expected results and timeframe

With consistency, you can expect to see improved glute strength, enhanced hip stability, and potentially visible muscle definition in the glute area within 4 to 6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their glutes, individuals recovering from lower body injuries, and those interested in improving overall hip stability.

Scientific studies supporting its effectiveness

Research has indicated that glute bridges activate the gluteal muscles effectively, contributing to hypertrophy and strength improvements (e.g., ‘Comparison of muscle activation during hip extension exercises’ – Journal of Sports Science).

Variations

Beginner modifications

Perform the exercise without the miniband to focus on form. Alternatively, reduce the range of motion by adjusting how high you raise your hips.

Advanced progressions

Add a weight plate or kettlebell placed on your hips for increased resistance, or transition to single-leg frog pumps to challenge balance and stability.

Integrations

Complementary exercises

Incorporate exercises such as hip thrusts, squats, and lunges to comprehensively target the glute muscles.

Super set recommendations

Pair the miniband frog pump with bodyweight squats or lunges for an effective lower body superset routine.

Sample workout routines

1. Superset: 3 sets of 15 miniband frog pumps followed by 3 sets of 12 bodyweight squats. 2. Circuit: 3 rounds of 10 miniband frog pumps, 10 glute bridges, and 10 step-ups.

Exercise combinations

Combine miniband frog pumps with glute bridges and lateral band walks to create a focused glute activation routine.

Best time to do this exercise in your workout

Best performed as part of a lower body workout or warm-up routine, ideally after core activation exercises.