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Banded Frog Pump 101 Video Tutorial

Home Advanced Variation Core Exercise


Banded Frog Pump
Banded Frog Pump

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment


Fitness Level











The Banded Frog Pump is a glute-targeting exercise that engages the hamstrings as secondary muscles. Using resistance bands for added intensity, this movement involves lying on your back, placing the soles of your feet together, and pushing your knees outward. The focus on hip extension activates the glutes, while the hamstrings provide support in the movement. The use of bands adds resistance, promoting greater muscle engagement and endurance. This exercise is effective for targeting the glute muscles, contributing to overall lower body strength and tone.

How to Perform

  1. Setup: Begin by placing a resistance band just above your knees and lie on your back on a comfortable surface, such as a mat.

  2. Foot Positioning: Bend your knees and bring the soles of your feet together, allowing your knees to fall outward, creating a frog-like position.

  3. Band Placement: Ensure that the band is snug above your knees, providing resistance throughout the movement.

  4. Hip Bridge: Press through your heels, engaging your glutes and hamstrings, to lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.

  5. Squeeze Glutes: At the peak of the bridge, squeeze your glutes to maximize muscle activation in the target area.

  6. Controlled Descent: Lower your hips back down to the starting position in a controlled manner, maintaining tension on the band.

  7. Repeat: Perform the desired number of repetitions, focusing on the mind-muscle connection with your glutes and hamstrings.

  8. Breathing: Inhale as you lower your hips and exhale as you lift, coordinating your breath with the movement.


  1. Activate Glutes: The Banded Frog Pump specifically targets the glutes, promoting muscle activation and development.

  2. Utilize Resistance Band: Incorporate a resistance band placed just above the knees to add external resistance, intensifying the workout and targeting the glutes more effectively.

  3. Lie in Supine Position: Begin by lying on your back in a supine position with your feet together and knees bent at a 90-degree angle.

  4. Maintain Foot Position: Keep your feet flat on the floor and maintain a consistent foot position throughout the movement to ensure optimal glute engagement.

  5. Squeeze Glutes at the Top: As you lift your hips, focus on squeezing your glutes at the top of the movement to maximize muscle contraction.

  6. Controlled Range of Motion: Perform the Frog Pump in a controlled manner, emphasizing a full range of motion to engage the glutes throughout the exercise.

  7. Avoid Arching the Lower Back: Prevent excessive arching of the lower back by maintaining a neutral spine. This safeguards against potential lower back strain and keeps the emphasis on the glutes.

  8. Engage Hamstrings: While the primary target is the glutes, the Banded Frog Pump also engages the hamstrings, contributing to overall lower body development.

  9. Breathe Mindfully: Coordinate your breathing by exhaling as you lift your hips and inhaling during the descent. This breathing pattern supports core stability and enhances overall performance.

  10. Customize Band Resistance: Adjust the resistance of the band based on your fitness level. This allows for a progressive challenge, ensuring continuous improvement in glute and hamstring strength over time.

How Not to Perform