Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Frog Pump

BodyweightIsolationEasy to learn
Front
Back
Primary

Works

Glutes

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Top
Main muscles
  1. 1Lie on your back, soles of the feet together
  2. 2Knees out wide
  3. 3Thrust the hips up and squeeze hard

Most common mistake

Pushing through the lower back instead of the glutes.

Watch a demo
C
For glutes
#28 of 29
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Research
42
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 42
Target tensionGood
Loaded stretchWeak
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight

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