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Frog Pump — glutes isolation exercise in the LIFTAG library

Frog Pump

Isolation · Weight × reps

The frog pump trains hip extension in an externally rotated, abducted position and often reduces the hamstrings’ mechanical contribution, but it does not perfectly isolate the glutes. Use a pain-free hip range, avoid forcing the knees toward the floor, and choose a conventional bridge if the groin or hips feel pinched.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Frog Pump.

FOUND ON THESE MACHINES

HOW TO DO FROG PUMP

  1. Lie on your back, bring the soles of the feet together, and let the knees open comfortably.
  2. Position the feet close enough to the pelvis that you can move without cramping.
  3. Brace the trunk, press the outer edges of the feet together, and extend the hips by contracting the glutes.
  4. Pause with the ribs down, then lower the pelvis under control.

FREQUENTLY ASKED QUESTIONS

Open Frog Pump in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

MORE GLUTES EXERCISES

Barbell Hip ThrustBarbell Hip ThrustSeated Machine Hip AbductionSeated Machine Hip AbductionGlute BridgeGlute BridgeKettlebell SwingKettlebell SwingMachine Hip ThrustMachine Hip ThrustCable Glute KickbackCable Glute KickbackBand Lateral WalkBand Lateral WalkBanded Glute BridgeBanded Glute Bridge