Frog pump

Sets, reps and RIR

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Glutes.

Secondary: Adductors.

What it is called elsewhere

• Norsk Froskeløft
• Svenska Frog pump
• Dansk Frog pump
• Deutsch Frog Pumps
• Español Puente de glúteos rana
• Italiano Frog pump
• Português Frog pump
• Русский Ягодичный мост лягушка
• Français Frog pump

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.