The range is small on purpose. If you can lift high, your knees have closed in.
Out as the hips rise, in as they lower. Quick and rhythmic - this one is meant to be done for reps.
Start here if you cannot do frog pumps with clean form yet.
Beginner · None
Move up when frog pumps stops being a challenge.
The soles of the feet are pressed together and the knees fall out, which rotates the hips open. That position puts the glutes in a stronger line of pull and takes the hamstrings almost entirely out.
The position is unusual and the range is short. Both are fine. It is one of the few bodyweight moves where a burning sensation in the glutes shows up quickly.
More than you would think - sets of 25 to 35 are normal, because the load is light and the range is small.
Which day to do Frog Pumps, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe most important exercise for anyone who sits all day. It also relieves lower back pain.
One side at a time. You are on hands and knees, so there is no load on your lower back.
On all fours, lifting one knee out to the side. It looks silly and it works the side of the backside that almost nothing else reaches.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
