Frog Pump

Primary muscle

Glutes

Pattern

Hinge

Equipment

Floor Mat

Level

Beginner

Coaching cues

Soles of feet pressed together, knees out. Drive hips up — squeeze glutes hard at the top, hold 1 sec. High reps.

Orion Coach programs the Frog Pump for you. Sets, reps, and load that adapt to your recovery, in real time.