The glowing area shows where you should feel it working.
Bridges · ●●● Difficulty 1 of 3
Frog Pump
Gluteus maximus (upper fibres)
Soles of the feet together, knees out. A short-range, high-rep finisher that gives an incredible pump.
Set up
- Lie on your back, soles of your feet together, knees falling out to the sides.
- Heels close to your hips.
How to do it
- 1Press the outer edges of your feet together and lift your hips.
- 2Squeeze at the top for a beat — it's a short movement.
- 3Lower and repeat at a steady rhythm.
Form cues
- Knees wide, feet together
- Small range, big squeeze
- Keep your ribs down
Common mistakes
- Arching the back to get higher
- Going so fast you lose the squeeze
Make it work for you
- Easier
- Regular glute bridge
- Harder
- Add a dumbbell or pause 3 seconds at the top
- Bodyweight
- Bodyweight
- Bands
- Band across hips
- Dumbbells
- Dumbbell on hips
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Glute Bridge
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Doubles the load on each side without any equipment and evens out left–right imbalances.
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