Frog Pump

Frog Pump is one of the top glutes exercises using bodyweight. Full breakdown of proper form, common mistakes and FAQs.

How to perform it

• Set up in the proper position for frog pump with a stable base.
• Execute the movement slowly under full control — 2–3s eccentric.
• Maintain steady breathing — exhale on the effort.
• Repeat 8–12 reps × 3–4 sets with 60–90s rest.

Tips

• Form before weight, always.
• Film yourself to review form.
• Progressive overload weekly — add weight or reps.

Common mistakes

• Rushing reduces time under tension.
• Skipping warm-ups increases injury risk.

How many sets and reps of Frog Pump should I do?

3 sets × 12 reps, 2–3x per week is enough to start.

Is Frog Pump good for beginners?

Yes — Frog Pump is one of the best beginner exercises. Start light and prioritize form.

What are the best alternatives to Frog Pump?

It depends on your equipment. Similar tools (dumbbells for barbell, machines for free weights) provide comparable stimulus. See the "Related exercises" section on this page.

Can I do Frog Pump every day?

Not recommended for lifting — muscles need 48 hours to recover. 3–4x/week is optimal. Light cardio can be daily.

How many calories does Frog Pump burn per minute?

Roughly 6–9 kcal/minute depending on your weight and intensity.