How to Do Banded Frog Pumps Properly

The term ‘frog pump’ was coined by a sports biomechanist called Bret Contreras, popularly known as ‘The Glute Guy’ in the fitness industry.

This exercise is a slight variation of the classic glute bridge. The main difference between the two exercises is that the frog pump allows for better glute activation compared to the original glute bridge.

You can easily do this exercise with zero equipment. However, it wouldn’t hurt to add a resistance band or a dumbbell for some extra intensity.

HOW TO DO BANDED FROG PUMPS PROPERLY

Equipment required: Hip circle band

Steps:

  • Lay on your back on a flat surface.
  • Loop a hip circle band around your lower thighs, right above your knees.
  • Ensure your neck is tucked into your chest and your spine is completely flat. This will help protect your lower back.
  • Put your arms on each side of your body, making sure your palms face down.
  • Put your feet together and bend your knees.
  • Make sure your knees are pointing away from your torso.
  • Squeeze your glutes and abs as you push your hips upwards.
  • Pause for a few seconds, tensing your glutes and abs the whole time.
  • Slowly lower your hips and get back to the original position. This completes one rep.
  • Do 15 to 20 reps.

WHAT MUSCLES DO BANDED FROG PUMPS WORK?

GLUTEUS MAXIMUS

During a banded frog pump, you are externally rotating your hips and abducting at the same time. These two movements automatically eliminate the involvement of your lower back muscles and hamstrings.

As a result, the burden to power the exercise entirely shifts to your gluteus maximus which then has to work more to make up for the non-involvement of your hamstrings and back muscles.

When the gluteus maximus is working more, it gains more strength than it would if the hamstrings and lower back muscles were in the picture too.

HIP ADDUCTOR MUSCLES

As mentioned above, this exercise puts your hips in an abducted and externally rotating position.

Aside from firing up your glutes, this unique set-up mobilizes your hip adductor muscles and helps loosen up the tight muscles in the hip region.

BANDED FROG PUMPS BENEFITS

ISOLATES AND STRENGTHENS YOUR GLUTES

When you are doing banded frog pumps, you begin by pointing your legs outwards.

This position focuses on rotating your hips externally and flexing your lumbar spine. It helps isolate and strengthen your gluteus maximus muscles.

Isolating these muscles allows you to activate them so that you can fully engage them and strengthen them in the process.

IMPROVES HIP MOBILITY

The banded frog pump works the muscles on your hips by making them rotate externally, which improves your overall hip mobility.

BETTER BALANCE

As earlier mentioned, banded frog pumps focus on strengthening the gluteus maximus which functions to extend your hip muscles.

When your gluteal muscles are strong, your general body balance will likely improve as well.

IMPROVES STABILITY

Having strong glutes will allow you to develop the stability you need for your workouts. Additionally, stability protects your spine from unnecessary pressure hence preventing spinal injury.

GREATER ACTIVATION OF GLUTES

Banded frog pumps enable you to activate your gluteal muscles to a greater degree compared to most glute exercises. This it does by keeping your hips in a rotated position for a longer time.

EASY TO EXECUTE

Banded frog pumps do not require much to perform. You only need a band and a flat surface on which you will lie.

Since it requires a simple setup and minimal equipment, you can perform it anywhere. You don’t need to go to the gym to do it.

ALTERNATIVES TO BANDED FROG PUMPS

GLUTE BRIDGE

The glute bridge is so similar to the frog pump that some people argue that the two are one and the same.

However, the glute bridge puts less intensity on your posterior area compared to the banded frog pump.

If you want to do a highly effective glute exercise but you prefer something with a bit less intensity, the glute bridge would be a wonderful alternative to the banded frog pump.

BANDED PULSE SQUAT

The banded pulse squat allows you to focus on your glutes while maintaining a small range of motion.

It also doesn’t require much to execute, except a resistance band and a relatively small space.

The key to better performance in this exercise is to keep your range of motion small so that you put as much tension as possible on your glutes.

You should also keep your feet flat on the ground to provide enough stability to your body.

BANDED FIRE HYDRANT

The banded fire hydrant strengthens the glutes just like banded frog pumps. It also targets the abductor muscles on the upper leg.

Like in the banded frog pump, you will need to squeeze your glutes once you get to the top position.

BANDED RESISTED REVERSE LOUNGE

This exercise places immense stress on the glutes with the added resistance provided by the resistance band.

BANDED CRAB WALK

The banded crab walk allows you to focus on the hamstrings, abductors and glutes with extra resistance.

For better results, make sure to take large steps and maintain a squat position as you pulse.

BANDED FROG PUMPS MISTAKES TO AVOID

SAGGING YOUR HIPS

Your hips should remain straight to enable you to engage your glutes when you get to the top. Sagging them will inhibit glute engagement which will, in turn, reduce the effectiveness of the exercise.

ROUNDING YOUR BACK

Avoid rounding your back; it puts pressure on your spine and lowers back muscles hence putting them at risk of injury.

LAST WORD…

Banded frog pumps are an awkward exercise- let’s get that out of the way. If you are so unlucky as to be doing them in a public place like a gym, you will likely attract a few uncomfortable stares.

However, if you can get past the awkwardness and focus on the toned glutes you are looking for, you might just end up getting the results you so much desire.

Banded frog pumps definitely deserve a spot in your workout routine.

However, if you can get past the awkwardness and focus on the toned glutes you are looking for, you might just end up getting the results you so much desire.

Banded frog pumps definitely deserve a spot in your workout routine.