Exercises / Frog pump

Frog pump GIF

Figure

Male figure; the female figure follows.

Muscles

Background

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Worked muscles

GlutesMusculus gluteus maximus
Side glutesMusculus gluteus medius
HamstringsMusculi ischiocrurales
Lower backMusculus erector spinae

Equipment: mat
Level: beginner
Loop: One repetition, 3.87 seconds

Get this animation

Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Legs and glutes pack, $49 Whole library, $249

From the API

GET one exercise

curl https://api.exercisegif.com/v1/exercises/frog-pump \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a frog pump

Lie on your back and bring the soles of the feet together.
Let the knees fall open to the sides.
Squeeze the glutes and lift the hips off the mat.
Lower and repeat with a steady pumping rhythm.

Form tips

The wide knee position isolates the glutes without loading the back.
Keep the ribs down, lift only as high as the hips allow.
In later pregnancy limit time flat on your back.