Fysiqal

Hip Hinge · Beginner

Frog Pump

Compound hip hinge exercise using bodyweight.
Movement pattern
Hip Hinge
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Frog Pump and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Frog Pump

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, low emphasis); Semitendinosus (synergist, low emphasis); Semimembranosus (synergist, low emphasis)

  • Hip external rotationsecondary action

    Gluteus maximus (synergist, moderate emphasis); Piriformis (synergist, low emphasis); Gluteus medius (synergist, low emphasis)

Related exercises

All hip hinge exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.