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Resistance Band Frog Pump
A glute isolation exercise using a loop band above the knees in a frog bridge position, targeting gluteus maximus and medius for strength, stability, and hypertrophy; ideal for activation or finishers.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Adductors, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
4/10Biceps Femoris
Adductors
3/10Adductor Magnus
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with arms at sides, soles of feet together near glutes, knees flared out, loop band above knees.
- Engage core and press lower back into floor.
- Drive through outer foot edges to lift hips toward ceiling.
- Push knees outward against band while squeezing glutes.
- Form straight line from shoulders to knees at top.
- Pause briefly to maximize contraction.
- Lower hips slowly back to floor.
- Maintain band tension throughout.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Push knees wide
- Keep chin tucked
- Drive through heels
- Maintain neutral spine
- Feet close to glutes
Breathing
Inhale as you lower hips, exhale as you lift and squeeze.
Tempo
2-1-2
Range of Motion
Hips from floor contact to alignment where shoulders, hips, and knees form straight line without lumbar arch.
Safety
Safety Notes
- Avoid if acute lower back pain or recent hip surgery
- Modify for limited hip mobility
- Stop if hip or groin pinching occurs
- Use mat for neck comfort if needed
- Keep movement controlled to prevent strain
Spotting
Spotting not required; self-spot with controlled reps or use lighter band.
Common Mistakes
- Arching lower back
- Using momentum
- Allowing knees to cave in
- Lifting shoulders
- Incomplete hip extension
- Feet too far from body
When to Avoid
- Acute lower back pain
- Recent hip or pelvic surgery
- SI joint issues
- Hip impingement
Flexibility Needed
- Adequate hip external rotation for frog position
- Ankle dorsiflexion for foot placement
Build Up First
- Master basic glute bridge
- Comfortable with hip abduction against resistance
Also known as
Banded Frog Pump, Frog Pump with Band, Banded Glute Frog Bridge
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