Frog Pump (Barbell)
Also called Barbell Frog Pumps, Weighted Frog Pump (Barbell)
How to do it
Lie on your back with the soles of your feet together and knees opened outward, then secure a padded barbell evenly across your hip creases. Squeeze your glutes to lift your hips while pressing the outer edges of your feet together, pause, then lower under control without rolling the bar or arching your back.
Setup
Set the soles of your feet together with knees opened comfortably and heels near your hips. Center a padded barbell across your hip creases, hold it evenly with both hands, and keep your ribs down before lifting.
Where you should feel it
Primarily in both glutes through the short top range, with the bar allowing heavier loading than a dumbbell. Lower-back pressure, bar movement, or knee discomfort means the load, padding, turnout, or range needs adjustment.
When to use it
Use for progressively loaded Frog Pumps when high bodyweight or dumbbell repetitions no longer provide enough stimulus. Keep the load moderate enough to preserve the short glute-driven range and controlled bar position.