Weighted Frog Pump
- Target muscle
- Gluteus Maximus, Gluteus Medius
- Synergist muscles
- Hamstrings, Tensor Fasciae Latae
- Equipment
- Weighted
- Body part
- Hips
- Type
- Strength
The weighted frog pump is a glute isolation exercise performed lying on your back with the soles of your feet pressed together and knees flared wide, adding a plate or dumbbell across the hips for resistance. It primarily targets the gluteus maximus and gluteus medius, with the hamstrings and tensor fasciae latae acting as synergists. The butterfly hip position increases the range of hip extension and shifts emphasis onto the glutes with minimal lower-back involvement.
How to do the Weighted Frog Pump
- 1Lie on your back on a mat with your knees bent and the soles of your feet pressed together, letting your knees fall out to the sides in a butterfly position.
- 2Place a weight plate or dumbbell on your hip crease and hold it in place with both hands.
- 3Pull your feet in toward your hips until you feel a comfortable stretch in your inner thighs — this is your starting position.
- 4Press your feet together firmly, brace your core, and squeeze your glutes to drive your hips straight up toward the ceiling.
- 5At the top, pause for one second with your hips fully extended and glutes fully contracted.
- 6Lower your hips under control back to just above the floor without fully resting, maintaining tension in the glutes.
- 7Complete all reps, then set the weight aside and lower your hips to the floor.
Form tips
- Keep the weight positioned at the very top of the thighs, just below the hip bones, so it does not shift onto the stomach during the movement.
- Focus on driving the movement through the glutes, not the lower back — if you feel your lumbar spine arching excessively, reduce the weight.
- Press your feet together throughout each rep; this internal rotation cue increases gluteus maximus activation.
- Use a slow, deliberate tempo — a 2-second ascent and 2-second descent — to maximize time under tension on the glutes.
- For heavier loads, wrap a folded towel or hip thrust pad around the weight to protect your hip bones.
Common mistakes
- Rushing through reps without pausing at the top, which reduces glute contraction and turns the movement into a momentum-driven bounce.
- Placing the weight too high on the abdomen rather than at the hip crease, which is uncomfortable and shifts load away from the target muscles.
- Hyperextending the lower back to gain extra height, which loads the lumbar spine instead of the glutes.
- Letting the feet drift apart and the knees drop too far, which reduces the hip-extension range of motion specific to the frog position.
- Starting with too heavy a weight before establishing the bodyweight movement pattern, leading to compensatory lower-back recruitment.
Frequently asked questions
What muscles does the weighted frog pump work?
It primarily targets the gluteus maximus and gluteus medius, with assistance from the hamstrings and tensor fasciae latae as synergists.
How is the frog pump different from a glute bridge?
In a glute bridge the feet are planted flat and parallel; in the frog pump the soles are pressed together with knees flared wide. The butterfly hip position increases the range of hip extension and keeps the focus on the glutes by limiting hamstring contribution.
Is the weighted frog pump good for beginners?
Yes — master the bodyweight frog pump first to learn the movement pattern, then gradually add load. The floor-based position is stable and forgiving, making it accessible to most fitness levels.
How many reps should I do for the weighted frog pump?
Because it is an isolation exercise, moderate-to-high rep ranges work well: 3–4 sets of 12–20 reps. Focus on the glute squeeze at the top rather than chasing maximum weight.
Where should I feel the weighted frog pump?
You should feel a strong contraction in both glutes at the top of each rep, with minor activation in the outer hip and hamstrings. If you feel it primarily in your lower back, reduce the weight and focus on bracing your core before each rep.
