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Instructions
- Lie on your back with the soles of your feet pressed together and knees bent outward.
- Place a resistance band just above your knees and keep your arms flat at your sides.
- Engage your core and glutes to lift your hips off the ground until your body forms a straight line from shoulders to knees.
- Pause at the top, then slowly lower your hips back to the floor.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your feet close to your glutes for maximum activation.
- Do not overextend your back at the top of the movement.
- Ensure constant tension on the band throughout the exercise.
Breathing Tips
- Inhale as you lower your hips back to the ground.
- Exhale as you lift your hips upward.
Medical restrictions
- Avoid if experiencing acute lower back pain.
- Not recommended for individuals with recent hip injuries.
- Consult a professional if recovering from pelvic or abdominal surgery.
Description
Banded Frog Pumps are a highly effective bodyweight exercise designed to activate and strengthen the glute muscles, particularly the gluteus maximus and medius. By positioning the feet in a butterfly stance and adding resistance with a band above the knees, this movement isolates the posterior chain while minimizing involvement from the quadriceps. It is particularly beneficial for improving hip stability, enhancing glute development, and correcting muscular imbalances often caused by prolonged sitting. Banded Frog Pumps are suitable for beginners and advanced athletes alike, requiring minimal equipment and space. This exercise can be integrated into warm-ups, activation routines, or as part of lower-body strengthening programs. Whether you're focused on aesthetics, injury prevention, or athletic performance, this exercise offers a simple yet powerful way to engage the glutes and build foundational strength in the lower body.