Glutes · Hip hinge
Frog Pump
Glutes
Primary areaGlutes
PatternHip hinge
DifficultyBeginner
TrackingRepetitions
SETUP
Equipment and muscle focus
- Equipment
- Bodyweight
- Primary
- Glutes
- Laterality
- Both sides
- Load tracking
- Bodyweight
- Editorial status
- Reviewed base movement
MOVEMENT GUIDE
How to perform it
Coaching cues
- Place the soles of your feet together.
- Keep the motion small and controlled.
- Exhale as the hips rise without forcing range.
LIBRARY CONNECTIONS
Where this exercise appears
18 sessions · 11 programs · 0 circuits
Anime Finale: The Finale25–45 min · All levelsGentle Morning Movement20–30 min · New or returningGlutes & Legs Builder45–55 min · Returning or intermediateGym Complete: Balanced40–60 min · All levelsHome Strength: 4 Weeks4 weeks · 3 days per weekGym Strength: 4 Weeks4 weeks · 3 days per weekGym Complete: Steady Volume40–60 min · All levelsGym Lower Builder45–55 min · All levelsView all connectionsSearch and filter all 29 related items