Frog Pump
glutes
What moves the load, and what it costs
3.5MET
Glutes is the prime mover. The turned-out position shortens the glutes before you start, which makes the top of the range feel very different. A high-rep finisher.
Cue: Lie on your back with the soles of the feet together and the knees out wide, then drive the hips up.
स्रोत·2024 Adult Compendium of Physical Activities·FILED UNDER WEIGHTS, 8–15 REPS·पुनरावलोकन जुलै 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files frog pump under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 3.5, and middling for conditioning work.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so frog pump is filed under Resistance training (weight lifting), multiple exercises, 8–15 repetitions at varied resistance.
- Take the category's MET value — 3.5. One MET is the cost of sitting quietly, so this is 3.5 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Frog Pump: 3.5 × 3.5 × 70 ÷ 200 = 4.29 kcal/min
स्रोत·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·पुनरावलोकन जुलै 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| GlutesGluteus maximus, medius आणि minimus | Prime mover | हिप ताणतो (maximus), आणि तो बाजूला नेतो व स्थिर ठेवतो (medius आणि minimus). शरीरातील सर्वात बलवान एकच स्नायुगट. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Bodyweight. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
PATTERN · HINGE
- Lie on your back on the floor with the knees bent.
- Place the load across the hips (use a pad — this is not optional with a bar) and set the feet flat, shins vertical at the top of the movement.
- Lie on your back with the soles of the feet together and the knees out wide, then drive the hips up.
- Tuck the chin, keep the ribs down, and drive through the heels to lift the hips.
- Finish with the hips fully extended and the shins vertical — squeeze the glutes hard for a full second.
- Lower under control without letting the ribs flare or the lower back arch.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Arching the lower back at the top instead of extending the hips.
It looks like more range but comes entirely from the spine. Ribs down, chin tucked, glutes squeezed.
Feet too close or too far.
Adjust so the shins are vertical at the top: too close and the quads take over, too far and the hamstrings cramp.
No pause at the top.
The lockout is where the glutes are loaded hardest. A one-second hold is worth more than a heavier bounce.
Regress it, or progress it
Regress — earn it first
Nothing on this site regresses it further: this is already near the entry point of its pattern. Take load off, shorten the range, or slow the tempo — in that order.
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a compound lift loads several joints, so it tolerates heavy loads and needs long rests.
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | Heavy loads need long rests. Cutting rest to two minutes turns a strength set into a conditioning set. |
| Muscle size | 3–4 | 6–12 | 90–180 sec | Take most sets to within one to three reps of failure. Total weekly hard sets per muscle matters more than the exact rep number. |
| Endurance / fat loss | 2–4 | 12–20 | 45–75 sec | Lighter loads and shorter rests. Fat loss is decided by the diet; this preserves muscle while it happens. |
| First month | 2–3 | 8–10 | 2 मिनिटे | Well short of failure, same weight every set, until the movement looks the same on the last rep as the first. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: Resistance training (weight lifting), multiple exercises, 8–15 repetitions at varied resistance — 3.5 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 3.5 MET × 3.5 × 70 kg ÷ 200 = 4.29 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
स्रोत·2024 Adult Compendium of Physical Activities·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·पुनरावलोकन जुलै 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
यासाठी कोणतेही साहित्य लागत नाही, म्हणूनच तो प्रवासातील आणि घरातील प्रत्येक कार्यक्रमात बसतो. प्रत्येक साहित्याविना करता येणारा व्यायाम एकत्र दिलेला आहे.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the frog pump work?
Frog Pump is a compound movement in which the glutes is the prime mover. Extends the hip (maximus), and abducts and stabilises it (medius and minimus). The strongest single muscle group in the body.
Is the frog pump good for beginners?
होय. तांत्रिक अवघडपणासाठी या साइटवर याला 5 पैकी 1 गुण आहेत — प्रशिक्षकाशिवाय एकाच सत्रात शिकता येण्यासारखे. सर्वात कमी योग्य वजनाने आणि 8–10 च्या दोन किंवा तीन सेटने सुरुवात करा.
What can I do instead of the frog pump at home?
Nothing is needed — the frog pump already requires no equipment at all, which is why it belongs in any home programme.
How many sets and reps of the frog pump should I do?
For muscle size, 3–4 sets of 6–12 with 90–180 sec rest. For strength, 3–5 sets of 3–6 with 3–5 min rest. In your first month, 2–3 sets of 8–10, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the frog pump burn fat from the glutes?
नाही. कोणताही व्यायाम ज्या भागाचा सराव करतो त्याच भागातील चरबी कमी करत नाही — स्पॉट रिडक्शनची वारंवार चाचणी झाली आहे आणि तसे होत नाही. ग्लूट्सचा व्यायाम खालचा स्नायू वाढवतो; शरीरातील चरबी कुठून कमी होणार हे एकूण कॅलरी तुटीवर आणि तुमच्या जनुकांवर ठरते, तुम्ही कोणता व्यायाम निवडला यावर नाही.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
स्रोत·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·पुनरावलोकन जुलै 2026
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