Tired of the Glute Bridge? There is another exercise that needs to be added to the routine to build a powerful backside-it’s called a frog pump.
Why was this exercise named after everyone’s favorite barking amphibian you ask? Well, the starting position mimics the position of the frog on the back. (Listen, it’s still good!)
To learn more about this exercise, talk to two experts: NASM-certified personal trainer and marathon runner Teresara Tona from Boston, and Anthony J. Wall MS, director of international business development and certified personal trainer at the US Exercise Council. I heard. Here’s what they have to say and how to add this exercise to your weekly workout.
How do you run a frog pump?
First, move to the position of the buttock bridge. Place your shoulders flat on the floor, bend your knees, plant your feet on the floor, and lie on your back. To get into the position of the frog’s pump, push the soles of your feet together, like the position of a butterfly, and spread your knees sideways.
To perform the move, push the sides of your feet into the ground, push the soles of your feet into each other, squeeze your hips and lift your hips off the ground (as with a buttock bridge). You will feel that this frog pump is definitely exercising in the middle of your butt. You should also feel it on the core and sides of your hips and hips (kidnappers that runners may miss in their strength routines).
What are the benefits of frog pumps?
Like a buttock bridge, a frog pump strengthens your buttock. And that’s a good thing. You need a strong butt to maintain good shape and efficiency when you’re miles away. “The stronger the gluteal muscles, the easier it is to move forward,” says Ratna.
However, according to Wall, the focus of the frog pump is a little different from that of the Groot Bridge. The gluteus maximus bridge mainly targets the gluteus maximus and makes contact with the hamstring. When done correctly, the frog pump helps to function the gluteus minimus, gluteus medius (smaller than its gluteus maximus, but still a very important stabilizer and power provider) and strengthen the lower back. All of these increase the overall stability of one leg. And a powerful push-off.
It’s also good to try something new. “For many, it’s worth it,” says Wall. “This is a good way to try something different from what most people see while enjoying the benefits of butt-based exercise.”
However, Wall recommends thinking critically about why you should try a frog pump. He says it can be a “high-risk move” because it often puts people in uncomfortable positions and requires some hip mobility. He often sees people loading 100-pound bars, medicine balls, kettlebells, or dumbbells on their hips to add more weight to their exercise. This can be very stressful to the hip joint.
In fact, before we start adding resistance, we want to start the frog pump by weight first. See how it feels to do them without weight, then slowly add weight to your lower back.
There is also the issue of muscle dominance in this movement. “There seems to be a desire to build a really, really, very strong gluteal muscle,” says Wall. The predominance of muscles in one area can result in defects in other parts of the body, the quadriceps, which can lead to imbalances and ultimately injuries. Therefore, make sure you follow a balanced program to ensure that the entire lower half is strong and stable.
Wall earnings? “I will probably focus on my buttock bridge as the main focus. And more specifically, if you want to get another target area, run a frog pump.” Do the buttock bridge first That means you’ll actually use the back side to lift your hips (some people rely too much on lifting their hips) and learn how to engage the core as you progress.
How do you safely add a frog pump to your workout?
Latona believes that frog pumps are a great strength training for beginners. It works well with just your weight, but you can also load it with a dumbbell or kettlebell on your waist. For experienced lifters, Ratna recommends using a frog pump as a warm-up before more intense lifts such as squats and deadlifts. “I don’t want to dive into heavy squats without warming up,” she says.
No matter how you incorporate the frog pump into your routine, Ratna recommends doing 2-3 sets of 12-15 iterations. “The stronger we are, the more we can increase either. [those reps and/or sets] It can decrease depending on the exercise load of the day, or as a quicker warm-up, “she says.
If you are reluctant to try a frog pump, use a buttock bridge. “The buttock bridge is a very good exercise,” says Wall. “It is very important to have a horizontal stability of the hips. All runners need to have good hip stability to not only prevent injuries but also to be faster runners. ..
The most important things to remember when running a frog pump: strong foam, slow progression, and making sure you are actually moving those gluteal muscles. If you need a break from them, or if they don’t feel right for you, listen to your body.
This content is created and maintained by third parties and imported into this page so that users can provide their email address. For more information on this and similar content, please visit piano.io.
..
