BY BJ GADDOUR
Looking for some motivation on leg day? Look no further than frog legs!
Frogs rock well-developed legs and thighs and the fact that they are tasty should be no surprise. Though it might seem like pseudo-science to say if it works for a frog it will work for you, a froggier approach to bridging may be exactly what you need to spark new glute gains.
Related: 17 Best Glute Exercises
Bret Contreras, C.S.C.S., a sports biomechanist known in the fitness industry as “The Glute Guy,” calls the move in the video above frog pumps. What’s so special about this frog-position (it also resembles a butterfly-shape) besides the fact that it fully exposes the family jewels?
By placing your feet together and spreading your knees out, you begin in an abducted and externally rotated hip position. Contreras says that this unique setup allows for enhanced glute activation for many people when compared to the classic version of the glute bridge with your feet separated and flat on the floor. It also has the added benefit of mobilizing your adductor muscles (tight groin anyone?).
Contreras says you should start with just your bodyweight for 3 sets of as many reps as you can with 1 to 2 minutes of rest between sets. Expect an epic glute pump, my friends.
Once you can do 3 sets of 50 reps with your bodyweight, progress to the loaded version by placing a dumbbell on your lap. Do 3 sets of 20 reps with 1 to 2 minutes of rest between sets.
Contreras’s key pointers are to keep your chin tucked and your ribs and shoulders down. He also recommends that you create what’s called a posterior pelvic tilt (PPT) at the top of the movement by squeezing your glutes as hard as possible. Think about trying to make lemonade with your butt cheeks.
Bret also recommends avoiding direct eye contact with other gym goers while performing this drill, that is unless you’re more interested in a whole other type of pumping.
You can use this sexually charged move as a starter or finisher the next time you train your lower body to put some meat on those cheeks. For best results, pair high-rep frog pumps, which provide a metabolic stress stimulus, with heavy barbell hip thrusts, which provide a mechanical tension stimulus, to give your glutes the best of both muscle-building worlds. Now get to pumping because it’s all about the glutes!