Stability Ball Feet Elevated Frog Pump

Instructions for proper form

Lie on your back on the floor with your shoulders resting on the mat. Place the stability ball under your feet, so your legs are elevated above the ground. Your knees should be bent at a 90-degree angle. Engage your core and squeeze your glutes. Press through your heels to lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a moment at the top, then lower your hips back down without touching the ground, and repeat.

Common mistakes to avoid

Avoid arching your lower back; keep it neutral throughout the movement. Do not allow your knees to drop inward as you lift; keep them aligned with your feet. Ensure that you do not lift too high, which can put unnecessary strain on your lower back.

Benefits

Specific benefits of the exercise

The Stability Ball Feet Elevated Frog Pump primarily targets the gluteus maximus, helping to strengthen, tone, and build muscle in the glutes. It can also assist with improving hip flexibility and increasing core stability.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect to see improvements in glute strength and definition within 4-6 weeks. Improvement in hip flexibility may be noticed sooner..

Who this exercise is best for

This exercise is suitable for beginners looking to strengthen their glutes, individuals recovering from lower-body injuries looking for low-impact exercises, and fitness enthusiasts wanting to diversify their glute workout routine.

Scientific studies supporting its effectiveness

Research supports targeted glute training in enhancing athletic performance, promoting better posture, and reducing the risk of injuries. Studies have indicated the effectiveness of hip extension exercises in activating the glute muscles while reducing lower back strain.

Variations

Beginner modifications

If you find it challenging to maintain balance on the stability ball, you can perform the frog pump with your feet on the ground instead of elevated. You may also reduce the range of motion by not lifting your hips as high until you build strength.

Advanced progressions

To make the exercise more challenging, you can perform it with a resistance band around your knees for added resistance. Additionally, holding the top position for a few seconds or adding a weighted barbell across your hips can increase intensity.

Integrations

Complementary exercises

Consider incorporating exercises such as glute bridges, hip thrusts, and banded lateral walks for a comprehensive glute workout.

Super set recommendations

Pair the Stability Ball Feet Elevated Frog Pump with squats or deadlifts for an effective superset targeting the lower body.

Sample workout routines

A sample workout routine might include: 1) Squats (3 sets of 12 reps), 2) Stability Ball Feet Elevated Frog Pumps (3 sets of 15 reps), 3) Lunges (3 sets of 10 reps each leg), and 4) Calf Raises (3 sets of 15 reps).

Exercise combinations

Combine the frog pump with other lower body exercises such as Romanian deadlifts and Bulgarian split squats for an effective glute and leg workout.

Best time to do this exercise in your workout

This exercise can be performed towards the end of your lower body workout as a finisher, or as part of a dedicated glute-focused workout session.