Banded Frog Pump 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
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
Setup: Begin by placing a resistance band just above your knees and lie on your back on a comfortable surface, such as a mat.
Foot Positioning: Bend your knees and bring the soles of your feet together, allowing your knees to fall outward, creating a frog-like position.
Band Placement: Ensure that the band is snug above your knees, providing resistance throughout the movement.
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.
Squeeze Glutes: At the peak of the bridge, squeeze your glutes to maximize muscle activation in the target area.
Controlled Descent: Lower your hips back down to the starting position in a controlled manner, maintaining tension on the band.
Repeat: Perform the desired number of repetitions, focusing on the mind-muscle connection with your glutes and hamstrings.
Breathing: Inhale as you lower your hips and exhale as you lift, coordinating your breath with the movement.
Tips
Activate Glutes: The Banded Frog Pump specifically targets the glutes, promoting muscle activation and development.
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.
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.
Maintain Foot Position: Keep your feet flat on the floor and maintain a consistent foot position throughout the movement to ensure optimal glute engagement.
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.
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.
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.
Engage Hamstrings: While the primary target is the glutes, the Banded Frog Pump also engages the hamstrings, contributing to overall lower body development.
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.
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
Avoid Excessive Band Tension: Do not choose a resistance band that is too tight, as this can lead to unnecessary stress on the knees and limit the range of motion. Opt for a band with moderate tension to allow for a controlled and effective movement.
Incomplete Hip Extension: Refrain from neglecting the full range of motion. Ensure that you lift your hips high enough to achieve a straight line from your shoulders to your knees during the bridge. Incomplete hip extension may reduce glute activation and hinder the overall effectiveness of the exercise.
Neglecting Proper Foot Alignment: Avoid allowing your feet to be too close or too far apart. Keep the soles of your feet together, resembling a frog-like position, to maximize glute engagement. Improper foot alignment can compromise the targeted muscle activation.
Rapid or Uncontrolled Movements: Steer clear of using momentum to lift your hips quickly. Perform the movement in a slow and controlled manner, emphasizing the contraction of the glutes at the top of the bridge. Rapid, uncontrolled movements can lead to decreased muscle engagement and potential injuries.
Lack of Mind-Muscle Connection: Do not go through the motions without focusing on the mind-muscle connection. Concentrate on contracting and squeezing your glutes throughout the entire exercise. Failing to establish this connection may result in reduced muscle activation and benefits.
Overarching the Lower Back: Avoid excessive arching of the lower back during the hip bridge. Maintain a neutral spine position to prevent unnecessary strain on the lower back. Overarching can compromise the effectiveness of the exercise and increase the risk of discomfort or injury.
Insufficient Breathing Coordination: Do not forget to coordinate your breath with the movement. Inhale as you lower your hips and exhale as you lift. Inadequate breathing coordination can disrupt your rhythm and decrease the efficiency of the exercise.
Poor Hand Placement: Avoid placing your hands too far away from your body or using them to push yourself up. The hands should provide stability, not assist in the lift. Poor hand placement can shift the focus away from the glutes and hamstrings.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
