Frog Pump (Bodyweight)
Also called Frog Pumps, Bodyweight Frog Pump
How to do it
Lie on your back, bring the soles of your feet together, let both knees open outward, and place your heels near your hips. Brace your abdomen and drive the outer edges of your feet together as you squeeze your glutes to lift your hips, then lower under control without arching your lower back.
Setup
Lie supine with the soles of your feet pressed together, knees opened comfortably, heels close to your hips, and arms relaxed on the floor. Keep your ribs down and choose only as much hip turnout as you can hold without discomfort.
Where you should feel it
Primarily in both glutes through a short, hard contraction at the top, with less hamstring contribution than a standard bridge. Lower-back pressure means you are chasing height instead of squeezing the glutes.
When to use it
Use for high-repetition glute activation, warm-ups, or a low-load finisher when you want a short-range glute contraction. Pause at the top and progress to external load only after the pelvis stays controlled.