Weighted Frog Pump

Weighted Frog Pump: So führst du sie aus

1. 1Lie on your back on the floor with your knees bent and the soles of your feet pressed together, allowing your knees to fall out to the sides in a frog position.
2. 2Walk your feet in toward your hips until they are roughly 30–40 cm away from your glutes; the closer your feet, the more directly the gluteus maximus is loaded.
3. 3Place a weight plate or dumbbell on your lower abdomen, just above your hip bones, and grip it with both hands to keep it stable.
4. 4Brace your core and press your lower back gently into the floor before initiating the movement.
5. 5Drive both hips straight up by squeezing your glutes, until your hips are fully extended and your body forms a straight line from knees to shoulders.
6. 6Pause for one count at the top, maintaining a firm glute squeeze.
7. 7Lower your hips back toward the floor under control, stopping just short of touching down to maintain tension.
8. 8Repeat for the target number of reps, then carefully set the weight aside before sitting up.

Technik-Tipps

• Keep your chin tucked and your gaze toward the ceiling throughout the set to avoid straining your neck.
• Experiment with how close your feet are to your glutes — moving them closer typically increases gluteus maximus recruitment; find the position that gives you the strongest contraction.
• Squeeze the glutes hard at the top and hold for a full count; the shortened position is where this movement delivers most of its benefit, so do not rush through it.
• For heavier plates, fold a gym mat or towel under the weight to cushion your hip bones and prevent the plate from digging in.
• If the weight shifts between reps, reset your grip and brace your core before each drive to keep the load centered.

Häufige Fehler

• Rushing through the top position — a quick bounce at peak extension means the glutes never achieve full contraction, reducing the training stimulus significantly.
• Letting the lower back hyperextend to lift the hips higher, which offloads the glutes and places unnecessary stress on the lumbar spine.
• Loading too much weight before mastering the bodyweight version, leading to compensatory movement and loss of glute isolation.
• Placing the weight too high on the abdomen rather than over the hip bones, which creates discomfort, causes the plate to slide, and shifts load away from the hips.
• Allowing the knees to drift inward during the rep, which reduces external rotation and shifts tension away from the glutes toward the adductors.

Häufig gestellte Fragen