How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the frog pump in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Frog Pump: how to do it and muscles worked

The frog pump mainly works your glutes. You need bodyweight (no equipment).

Muscles worked

Main

Glutes

How to do the frog pump

1
Lie on your back with the soles of your feet together and knees dropped wide, heels pulled close to your glutes.
2
Press the outer edges of your feet down and lift your hips toward the ceiling, squeezing your glutes, as you keep the knees out.
3
Hold for a moment at the top, then lower and repeat. These are done in higher reps, so keep a steady rhythm and breathe out as you lift.

Form tip: Keep your knees pressed open the whole time; feel the work in your glutes, not your lower back.

Common questions

Which muscles does the frog pump work?: The frog pump mainly works your glutes.
What equipment do I need for the frog pump?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the frog pump in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.