Bodyweight Frog Pump
The frog pump with no load: soles of the feet together, knees wide, short fast bridges for the glutes.
How to do it
Setup
On your back, soles together, knees dropped wide, arms on the floor.
Steps
- Pulse the hips up in quick short reps.
- Squeeze the glutes hard at each top.
- Keep the soles pressed together.
Common mistakes
Arching the lower back to go higher: the range is short; tuck the pelvis. Feet drifting apart: press the soles together. Slowing to a grind: keep the quick rhythm.
Breathing
Short exhales on each pulse.
