Frog Pump

How to perform it

1. 1Preparation and positioning. Lie on your back and bring the soles of the feet together, letting the knees fall outwards. Draw the heels towards the pelvis as far as is comfortable.
2. 2Starting position. Rest the arms beside the body, keep the ribs controlled over the pelvis and the neck relaxed. The hips are externally rotated and abducted; that position is what distinguishes this from a standard bridge.
3. 3Concentric phase. Press through the outer edges of the feet and lift the pelvis by extending the hips. The knees stay out; letting them fall together turns this back into a bridge.
4. 4End position. Reach the top when the glutes are actively contracted and the pelvis has stopped rising without the low back taking over. The range here is shorter than in a standard bridge, and that is expected.
5. 5Eccentric phase. Lower the pelvis under control to just above the floor and begin the next repetition without resting flat.
6. 6Breathing and bracing. Breathe evenly and brace lightly. This position is usually trained in higher repetition ranges, so a steady breath matters more than a hard brace.
7. 7Valid repetition. Count one repetition when the pelvis rises with the knees still held outwards and returns under control.

Common mistakes

• Letting the knees drift together

  Fix: Keep the knees pushing outwards for the whole set; the position is the exercise.

• Chasing bridge height

  Fix: Expect a shorter range here — height gained by arching the back is not part of the repetition.

• Heels too far from the pelvis

  Fix: Slide the heels closer until the hips can extend without the hamstrings taking over.

• Forcing the hip open

  Fix: Let the knees fall to a comfortable width; this is not a stretching exercise.

Safety

• The hip position should be chosen for comfort. Forcing external rotation to reach a textbook shape is a groin problem waiting to happen.
• Known hip, groin, or low-back symptoms require an individually tolerated position and range; this is not a rehabilitation prescription.
• Use a mat; the pelvis carries the contact pressure here.
• If the position cannot be held for the planned repetitions, shorten the set rather than letting the knees close.

Progressions & alternatives

• alternativeGlute Bridge— Train hip extension with the feet parallel when the open-hip position is not comfortable.
• progressionBodyweight Hip Thrust— Increase the usable range by elevating the upper back.
• progressionDumbbell Glute Bridge— Add external load once body weight no longer challenges the position.