Frog Pump

Glutes Tier B for Glutes Bodyweight Isolation Push

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3sets

20-30reps

45srest

~4.3kcal/min

GlutesB Gluteus Maximus

Adductors Abductors

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inGlutes

Glutes squeezing hard at the top; some hamstring work is normal.

Key cue (the coach says it during the set)“Tuck the pelvis, drive through the heels, squeeze 1 second.”

Tempo · Up 1 s · squeeze 2 · down 2 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Lower backOver-arching at the top. Stop when hips line up with knees and shoulders, ribs down, tuck the tailbone.
Feel it in Back thighsFeet too far away. Walk them closer so the shins are vertical at the top, then push through the heels.
Feel it in Front thighsFeet too close or pushing through the toes. Move the feet out slightly and press through the heels.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.