Frog Pump

Move · Resistance Training · Movement, Typed Supps

Turning the knees out and putting the soles together takes the hamstrings and lower back out of a bridge almost completely.

Stage by stage

Set-up (Hips abducted and rotated out): Soles together with knees wide reduces the hamstrings' leverage on hip extension before the first rep.
During the set (Continuous glute tension): The short arc removes any rest position at top or bottom, so tension accumulates rather than peaking.
Where it is limited (Shortened-position emphasis): The glutes work near a shortened length, so the stretched portion of the range goes untrained here.
Months later (Adjunct to heavier hinging): Used after hip thrusts or hinges it adds volume, particularly for people who feel bridges in the hamstrings.

Muscles trained

Primary: glutes
Secondary: abs, adductors

Intensity

3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance).

Time to effect

Weeks: The mind-muscle connection to the glutes usually sharpens fast, since the turned-out stance makes it hard to compensate with the lower back the way a standard bridge sometimes allows.
Months: Used alongside heavier hip-hinge work, this tends to add meaningful glute size and activation over time, particularly for people who feel hip thrusts more in their hamstrings than their glutes.

Common myth

"Frog pumps are a waste of time because the range of motion is so short." In reality: The short range is deliberate — it keeps continuous tension on the glutes rather than resting at the top or bottom, which is exactly the point of a burnout-style isolation move.