Frog pump: an infallible exercise to strengthen your glutes at the end of each workout

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If you want

to train

and

strengthen

your

glutes

, one of the best options is the

frog pump

, also known as

the frog exercise

and an

alternative

to classic squats. It is named after the aforementioned animal due to the position in which it is held. Read on to discover more details about its practice and

expert

recommendations

to

include in your

workouts

.

What are frog pumps?

Priscila Burguete

, a trainer who shares fitness and workout videos on social media, defines the

frog pump

as a

variation

of the hip

thrust

. She explains on her

TikTok

account that it is an

exercise

in which the

quadriceps

are deactivated and a much greater focus is placed on

working

the

glutes

.

Is it better to do frog pumps at the beginning or at the end of the workout?

Personal trainer

Nieves Bolós

indicates that you can do

frog pumps

at the

beginning

or at the

end

of the workout. "It's a

pumping

exercise

," she explains in a video on the

YoPro

Danone

YouTube

channel . The expert suggests performing

three sets

of

20 repetitions

of this movement.

Guillermo Nino González

, the personal trainer of the

Ninolift

channel , recommends including

frog pumps

in the

final

part of your

routine

"for a further stimulus of

metabolic stress

or looking for a

pumping

sensation in your

glutes

."

How to make frog pumps step by step

The

Premium Madrid

channel , dedicated to the world of health and sports on

YouTube

, shows you the

steps

to follow to make

frog pumps

in the following video:

Lie

face up.

Place the

pelvis

in slight

retroversion

.

Keep

the

soles

of your feet

together .

Raise

your

hips

without closing your

knees

and

contract

your

glutes

.

The mistakes you should avoid when making frog pumps

Below you will find some of the

most

common

mistakes

people make when making

frog pumps

, so you can identify them and try to avoid them:

• Stretch

  your

  back

  : you should only focus on the movement of the

  hips

  , says

  Carlos Online Coach

  . You don't have to

  arch

  your

  lower back

  when going up.

• Extend

  your

  neck

  : it is preferable

  to keep

  your

  chin

  close to your chest so as

  not to look up

  , which can lead you to stretch your back.

• Do

  partial repetitions

  : you should try to ensure that the

  range

  of

  motion

  is

  complete

  , from when

  you touch the floor

  with your

  glutes

  until you press as much as possible at the top, doing

  a

  hip

  retroversion

  .

• Move

  your feet

  too

  far away

  from

  your hips : in this way, you will be

  reducing

  the

  range

  of motion too much.

• Spread

  your

  feet

  : You should

  keep

  your

  heels together

  as you repeat the exercise.

How many repetitions of frog pumps should be done to strengthen the glutes?

Ninolift

recommends doing

frog pumps

in a high

rep

range :

15, 20, 25 or more

if that's possible for you. "With high repetitions, you will be able to

fatigue

your

glutes

and feel the work on them adequately," says the coach. Plus, you'll have a different stimulus compared to what you would do with other similar exercises, such as

glute bridges

and

hip thrusts

.

How are frog pumps different from glute bridges?

Frog

pumps

and

glute bridges

are two exercises that are frequently used to try to

strengthen

the

glutes

. The main difference between the two is the

position

in which you have to place your

feet

. While in frog pumps the

heels

must be

stuck together

, in glute bridges they are placed

on the ground

. "It has a much more pronounced

external rotation of the hip

. This will make the

quadriceps

and

hamstrings

participate less in the exercise, allowing you

to focus the work much more on the

gluteal

muscles

," emphasizes

Ninolift

when talking about the frog pumps.

Variants of frog pumps

There are different

variants

of

frog pumps

. One of the most common is the one that makes you rest your back on a

bench

, instead of doing the movement lying on the floor face up. If you want

to increase

the

resistance

of the exercise, try putting an

elastic band at

knee

level

. To increase the

intensity

, you will need to add

weight

. You can place a

barbell

with a protector or a

dumbbell

on your

hip

to achieve this.

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