{"id":888954,"date":"2026-04-12T11:51:23","date_gmt":"2026-04-12T11:51:23","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/888954\/"},"modified":"2026-04-12T11:51:23","modified_gmt":"2026-04-12T11:51:23","slug":"the-no-weights-glute-move-that-actually-works-how-to-do-frog-pumps","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/888954\/","title":{"rendered":"The no-weights glute move that actually works \u2013 how to do ‘frog pumps’"},"content":{"rendered":"

Beyond aesthetics, your glutes<\/a> are among your body’s most important muscles<\/a>, responsible for stabilising your pelvis, supporting your lower back, and generating power when you walk<\/a>, lift, jump, run or climb stairs. Unfortunately, inactivity and prolonged sitting can reduce their strength. <\/p>\n

The frog pump exercise can help to combat some of this function loss. As an isolation exercise, it targets your glutes with minimal use of your quads<\/a> or hamstrings, helping with focused activation and engagement. <\/p>\n

What are frog pumps?<\/strong><\/p>\n

They’re a glute-dominant exercise exercise performed in a lying (supine) position, says Daniel Booth, PT, strength and conditioning coach, performance psychologist and the co-founder of MyoLab Performance Concierge<\/a>.<\/p>\n

‘Your hips are placed into external rotation, so your thigh bones (femurs) turn outward in your hip socket and rotate away from your body’s midline,’ he explains. They’re also abducted, or moved out to the sides. <\/p>\n

‘In practice, that means the soles of your feet are together and your knees are dropped out,’ he continues. By externally rotating your hips<\/a>, you: <\/p>\n