Frog Pump

How to do it

1. Lie on your back with your knees bent and the soles of your feet pressed together, letting your knees fall open toward the floor.
2. Walk your heels in close to your glutes so your feet stay in contact with each other throughout the set.
3. Keeping your feet together and knees open, drive through the outer edges of your feet and squeeze your glutes to lift your hips off the floor.
4. Pause briefly at the top with your hips fully extended and glutes fully contracted.
5. Lower your hips back down under control without letting your feet separate.
6. Repeat for the recommended number of repetitions, keeping the tempo quick and controlled.