Bodyweight Frog Pump

Exercise for thigh, glutes and core muscles

Bodyweight Frog Pump Illustration

Exercise execution guide

Starting position

Lay down on your back. Bring your feet up close to your glutes and bring the soles up together to create a butterfly position with your legs. Lay your arms on the floor at your sides.


Keeping your chin tucked and shoulders on the ground, press down into the floor with the edges of your feet while squeezing your glutes to thrust your hips up. When your shoulders, hips, and knees are aligned, pause at the top and then lower your hips back to the starting position.

Equipment Required


Main muscles

Thigh and Glute Muscles

Secondary muscles

Core Muscles