Ferrigno Fitness Women Reverse Frog Pump · Reverse Frog Pump Alternative

Reverse Frog Pump · Reverse Frog Pump Alternative

Summary: Reverse frog pump is an exercise technique that targets the glutes, hips, and thighs. It is similar to regular frog pumps but involves performing the movement in reverse, thereby increasing the activation of the glutes and emphasizing hip extension over flexion. Reverse frog pump is a simple yet effective exercise that can be done by anyone willing to tone their lower body.

1. Benefits of Reverse Frog Pump

Engages Glutes: Reverse frog pump is an effective way of activating your glute muscles, which are responsible for hip extension, rotation, abduction, and adduction. The forward and backward movements involved in the exercise engage the glutes, leading to enhanced muscle activation and growth.

Improves Hip Mobility: This exercise works on your pelvic mobility, enhancing your hip range of motion and flexibility. Regular practice of reverse frog pumps can help open up the hips, reducing the risk of injuries and improving your overall health.

Tones Thighs: Reverse frog pump is also an excellent way of toning your inner and outer thigh muscles. The adductors (inner thighs) and abductors (outer thighs) work hard during the exercise, leading to increased tone and definition.

2. How to Do Reverse Frog Pump

Lie down on your back with your knees bent and feet flat on the ground.

Place a small ball or cushion between your knees.

Squeeze the ball/cushion with your knees as you lift your hips off the ground.

Engage your glutes as you push your hips up towards the ceiling.

Hold the position for a few seconds before lowering your hips back down to the starting position.

Repeat the exercise for 3-4 sets of 12-15 reps.

3. Tips for Doing Reverse Frog Pump

Start Slow: If you are new to this exercise, start by doing a few reps and gradually increase the number of sets and reps as you get stronger.

Use a Ball: Place a ball between your knees for added resistance and better activation of the inner thigh muscles.

Engage Your Core: To avoid straining your back, keep your core engaged throughout the exercise. This will also enhance your overall stability and balance.

4. Different Variations of Reverse Frog Pump

Single-Leg Reverse Frog Pump: This variation involves lifting and lowering one leg at a time, adding an extra challenge to your glutes and thighs.

Band-Resisted Reverse Frog Pump: Adding resistance to this exercise can increase the intensity and make it more challenging. A resistance band around your knees can help activate your glutes even more.

Weighted Reverse Frog Pump: Holding a weight plate or dumbbell on top of your hips can further challenge your glutes and add some resistance to the exercise.


Reverse frog pump is an effective lower body exercise that targets the glutes, hips, and thighs. It is easy to perform and can be modified to suit different fitness levels and goals. Adding this exercise to your workout routine can help improve your strength, mobility, and overall lower body tone and definition.

So, if you are looking for a quick and effective way to sculpt your lower body muscles, give reverse frog pump a try and see the results for yourself!

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