How to: Frog Pump
Primary Muscles Used:Glutes, Gluteals, Hamstrings
Exercise Families:Hip Extension
- Begin lying face up on a yoga mat with the soles of your feet together, knees bent and facing outwards and arms resting by your sides – ensuring that your spine is in a neutral position. This is your starting position.
- Inhale. Exhale and gently draw your ribs to your hips to engage your core. Using your glutes to initiate the movement, lift your hips until you are resting on your upper back and your body forms a straight line from your shoulders to your knees. You should feel tension in your glutes and hamstring as you do this.
- Inhale and slowly lower your hips to return to the starting position. Repeat for the specified number of repetitions or time.
Alternative Exercises for No Equipment
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