Instructions

1

Lie supine on your back on a mat or floor with your head resting comfortably and arms at your sides for stability. Keep your lower back pressed to the floor throughout the movement.

2

Bend one knee to approximately 90 degrees, keeping the foot flat on the floor for stability. The opposite leg remains extended on the floor to serve as a reference point.

3

Slowly lower the extended leg toward the floor in a controlled manner, allowing the hip flexors to lengthen. Do not allow the lower back to arch; maintain neutral spine position by engaging your core.

4

Drive through the bent leg's foot to lift the extended leg back up to the starting position, using the quadriceps of the extended leg to perform the movement. Return to the starting position with control.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

The Bodyweight Frog Pump is an incredibly effective Strength movement designed to fully engage the Rectus Femoris. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Hips development.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Rectus Femoris.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

To maximize the Bodyweight Frog Pump , actively squeeze the Rectus Femoris at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas to maintain control of the Body weight.

Beginner Tips

If you are new to the Bodyweight Frog Pump , focus on mastering the movement pattern with zero weight before adding Body weight.

Bodyweight Frog Pump