Exercise library / Legs
Frog pump
Legs · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
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
- Norwegian Froskeløft
- Swedish Frog pump
- Danish Frog pump
- German Frog Pumps
- Spanish Puente de glúteos rana
- Italian Frog pump
- Portuguese Frog pump
- Russian Ягодичный мост лягушка
- French Frog pump
Related legs exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.