Frog Pump (Resistance Band)
Also called Band Frog Pumps, Resistance Band Frog Pump
How to do it
Lie on your back with the soles of your feet together, knees opened outward, and a secure resistance band stretched evenly across your hips. Press the outer edges of your feet together and squeeze your glutes to lift against the band, pause, then lower under control without letting the band roll or your back arch.
Setup
Anchor the band securely beneath your feet, body, or low rack points so it lies evenly across a hip pad. Bring the soles together, open the knees comfortably, place the heels near your hips, and confirm the band cannot slip.
Where you should feel it
Primarily in both glutes with band tension increasing toward the short top contraction. If the band rolls, knees feel strained, or lower back arches, stop and reset the anchor, turnout, or range.
When to use it
Use for portable high-repetition Frog Pumps with extra tension at the contracted top position. It works well for glute activation or finishers in controlled sets of roughly 15-30 reps.