CalisthenicsIn review

Frog Pump

A short glute bridge with the soles of the feet together and the knees out to the sides.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Hinge
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Lie on your back and put the soles of the feet together, with the knees open to the sides.
Bring the heels near the hips and rest the arms on the floor.

Do the rep

Push through the outer edges of the feet and lift the hips.
Squeeze the glutes hard at the top.
Lower the hips to the floor under control.

What counts as a rep

A rep counts when the hips lift to full extension with the ribs down and return to the floor.

One rep starts with the hips on the floor, lifts the hips until they are in line with the knees and shoulders, and ends when the hips return to the floor.

Breathing

Exhale as you lift; inhale as you lower.

Cues

Keep the knees open.
Keep the ribs down at the top.
Pause at the top when the reps get easy.

Common mistakes

Arching the lower back
What you seeThe ribs flare and the lower back lifts higher than the hips.
FixTuck the pelvis and keep the ribs down.
Full hip extension, not back arch, trains the glutes.
Closing the knees
What you seeThe knees move together as the hips lift.
FixPress the knees out and keep the soles together.
The open position puts the work in the glutes.

Stop the set if

Stop if you feel sharp pain.
Stop if you feel pain in the lower back, the hips or the knees.
End the set when you cannot reach full hip extension.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Glutes · moderate confidence

Assisting

Hamstrings · moderate confidence
Adductors · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 3, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_glute_bridge, the closest Wave 1 record.
Rule 2 gives the frog pump the hinge roles, as the Wave 1 glute bridge.
Skill tier and failure cost follow rule 3: beginner, low.
The optional bench from the CSV is dropped; it does not fit the movement.
The CSV allows duration. The record is reps only; frog pumps are high-rep work.
The CSV muscle list is the family hint; the record adds the adductors and drops the quadriceps and spinal erectors.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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