Resistance Band Frogpumps

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The resistance band Frogpumps workout is designed to primarily engage the glutes.

By placing the resistance band just above the knees, it adds extra tension to the glute muscles.

This workout targets the glutes through a combination of hip thrusts and frog-like leg movements.

While the resistance band may engage other muscles, its main focus is on activating and strengthening the glutes.

Place a resistance band just above your knees and lie on your back on an exercise mat.
Bend your knees and place your feet flat on the mat, hip-width apart.
Extend your arms along your sides, palms facing down.
Engage your core muscles and press your lower back into the mat.
Push your knees out to the sides, against the resistance of the band, while keeping your feet together.
Squeeze your glutes and lift your hips off the mat until your body forms a straight line from your knees to your shoulders.
Lower your hips back down to the starting position, maintaining tension on the resistance band throughout the movement.

Position yourself on a mat with your upper back resting against a bench or step, your feet flat on the ground, and a resistance band placed just above your knees. This setup ensures stability and proper alignment throughout the exercise.
Engage your core muscles by drawing your navel towards your spine, and maintain this activation throughout the movement. This will help stabilize your pelvis and protect your lower back from strain, allowing your glutes to take the spotlight.
As you begin the Frogpumps, focus on driving your knees outward against the resistance band, emphasizing the abduction of your hips. This action targets your gluteus medius and maximus, helping to shape and strengthen these important muscles.
At the top of the movement, squeeze your glutes tightly, creating a mind-muscle connection that enhances the engagement of these powerful muscles. Visualize your glutes contracting and working hard to achieve maximum results.
Control the descent of your hips back to the starting position, resisting the pull of the resistance band. This eccentric phase of the exercise is just as important as the concentric phase, as it challenges your glutes in a different way and helps develop strength and control.