One move
Frog Pumps
Strength
Lower body
How to read ahead. Do to go one move at a time.
Lie on your back, soles of the feet together, knees out, lift the hips by squeezing the glutes hard. High-rep glute activator.
Option. Add a pause at the top or hold a light weight across the hips when ready.
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1
Lie on your back with the soles of your feet touching and knees dropped out to the sides (frog position).
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2
Arms by your sides or on your hips for feedback.
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3
Drive through the outer edges of your feet and squeeze the glutes to lift the hips off the floor.
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4
Pause and squeeze hard at the top for one second.
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5
Lower with control and repeat. Keep the movement small and focused on the glutes.
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6
Breathe steadily — this is often done for higher reps.