Bodyweight Frog Pump
- Zielmuskel
- Gluteus Maximus, Gluteus Medius
- Synergistenmuskeln
- Hamstrings, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The bodyweight frog pump is a glute-focused bridge variation that primarily targets the gluteus maximus and gluteus medius, with the hamstrings and tensor fasciae latae (TFL) assisting. You lie on your back with the soles of your feet pressed together and knees splayed wide, then drive your hips up by squeezing your glutes. It needs no equipment, making it a useful warm-up, finisher, or high-rep glute builder.
Bodyweight Frog Pump: So führst du sie aus
- 1Lie flat on your back with your knees bent and the soles of your feet pressed firmly together.
- 2Let your knees fall open to the sides into a frog position, drawing your heels in toward your body.
- 3Rest your arms at your sides and brace your core to keep your lower back flat against the floor.
- 4Squeeze your glutes and drive your hips straight up, pressing through the outer edges of your feet.
- 5Lift until your hips are fully extended and your glutes are maximally contracted, keeping your knees splayed wide.
- 6Pause briefly at the top and hold the squeeze without arching your lower back.
- 7Lower your hips under control until they nearly touch the floor, keeping tension in your glutes.
- 8Complete your reps, then bring your knees together and relax to finish.
Technik-Tipps
- Keep your knees pushed out wide throughout the set so the work stays in the glutes rather than the quads.
- Drive the movement by squeezing your glutes at the top, not by pushing through your lower back.
- Use a full but controlled range — pause at the top to maximize the contraction, then lower slowly.
- Because there's no external load, treat this as a high-rep movement and chase the glute squeeze on every rep.
- Keep your chin slightly tucked and your ribs down to avoid arching the lower back at lockout.
Häufige Fehler
- Hyperextending the lower back at the top instead of finishing with the glutes, which shifts strain to the spine and takes tension off the target muscles.
- Letting the knees drift together during the rep, which recruits the quads and reduces the work on the gluteus maximus and medius.
- Pushing through the toes rather than the outer edges of the feet, which lessens glute engagement.
- Rushing through reps with a partial range, so the glutes never reach full extension and contraction.
- Pressing the heels too far from the body, which turns the move into a standard bridge and loses the frog-position emphasis.
Häufig gestellte Fragen
What muscles does the bodyweight frog pump work?
It primarily works the gluteus maximus and gluteus medius, with the hamstrings and tensor fasciae latae (TFL) assisting. The frog position with knees splayed wide emphasizes the glutes over the quads.
Why are my feet pressed together in the frog pump?
Pressing the soles together and splaying the knees out externally rotates the hips, which biases the movement toward the gluteus maximus and gluteus medius and reduces how much the quads and hamstrings take over.
Is the bodyweight frog pump good for beginners?
Yes. It uses only your body weight, has a short range of motion, and is easy to learn, making it a good way to build a mind-muscle connection with the glutes before adding load.
How many sets and reps should I do?
Since it's bodyweight, treat it as a high-rep movement — around 2 to 4 sets of 15 to 30 reps works well as a warm-up, finisher, or burnout for the glutes.
What's a good alternative to the bodyweight frog pump?
The standard glute bridge is a close bodyweight alternative that works the same gluteus maximus and hamstrings with the feet flat and hip-width apart instead of in the frog position.
