How to Frog Pump Like a Boss!

[@charlesdexterward7781]

Me: frog-pumping in the middle of the gym, making intense eye-contact with every member who dares walk by. You: flat buttocks; too shy to frog-pump.

[@lizzetcastro73]

Charles Dexter Ward exactly ..

[@angelaroberts2882]

Hahahahahah

[@thelongslowgoodbye]

Don't forget to smile while making intense eye-contact otherwise the frog pumps won't work

[@rebeccagoldi6565]

I would love to Lovecraft stare at me while frog pumping man!!!

[@ophthodoc]

LMAO

[@annongena6790]

As an ultra distance runner I fractured my femoral neck in February. Somehow I figured out frog pumps as the only exercise that felt really good on my hips, while it worked my gluteus it somehow also relaxed my hip flexor area. Anyways, because I could not not run and still am not running until next week (starting on a anti gravity treadmill) I spend my mornings in the gym working on strengthening my body, especially my hip and core area. This is how I found you on instagram and love all you do. I got your book "Strong Curves" and am on week 5 now. Even though I'm not really new to strength training (not heavy weights), I've found starting from week 1 very beneficial, it's my new bible. I'm 53 now and determined to make my come back as an ultra runner stronger than before. So I'm working now with heavier weights to build up my new me. If you know of any other good information that could help me in my come back I'd love to hear it. Thank you for educating the world.

[@bretcontreras1]

Awesome feedback! Thank you Ann.

[@greenbean9176]

Omg thank you sooo much for showing us how to use weighted dumbbells like this when training by yourself. Ive been putting off using heavy weight for this because my arms aren't quite strong enough to just pick up the dumbbells and put them on my hips and this method is going to help me so much. Sometimes just the simplest things you don't think about. You are awesome! Thanks for sharing so much good information for us! Oh and I have to say since you posted the video of the frog pumps where your feet are placed over a bench have been my favorite so far! I did that for glute activation before I did hip thrusters and my butt is so sore today! 👌🏻👌🏻👌🏻 😂

[@shaylee747]

Can you talk more about hip anatomy and how we can figure out our own hip anatomy, and then stances that work best for them

[@bretcontreras1]

Good idea!

[@deminoelmorrinwilcox9091]

Where’s the video for this? Has it been done?!

[@NM-yp9cy]

@@bretcontreras1 yes please!

[@3brosinwinter781]

Oh my goodness! Thank you so much for this! Just tried the frog pump and it's the first exercise that I can really FEEL my glutes working! 😍

[@lisamwatson]

Hi Brett, I do the frog reverse hyper at home sometimes; I use a Swiss ball and hold on to a heavy kettle bell with both hands. I love getting some kind of glute workout/activation done daily, especially if I don't make it to the gym. Your books, KZbin & instagram are a fitness bible for me! Thank you for all of the awesome content, and also for my glutes, ha ha.

[@billionairegenius]

Love it.🙌🙌🙌🙌 I have to say tho, Who cares what ppl say, I get comments about my thrusting and frog pumping...... I do it all bc I care how I look OUTSIDE of the gym. No more pancake butts, thankyou Brett!!!

[@glorious6779]

🙌 Me to.

[@armyqt]

I'm pretty much a new lifter and I can honestly say I have seen the most progress in my glutes since I started doing the hip thrusts, Been doing them for a little over a month. Glued to this channel and will try these frog pumps.

[@veronicarocha325]

Thank you Bret! "Finally found a good use for the BOSU" made me laugh out loud. 😂 I have imbalanced glutes and have been working hard to improve for awhile- I bet my hip anatomy plays a part. All of my clients and generally everyone I know follows you as a prerequisite for working with/knowing me 😉😇 Looking forward to my next month of programming. Thank you a million thank yous!

[@Sublime3175]

At 4:40: on a side note, give me some props for finally figuring out a good use for the bosu ball hahahahahaha

[@jayreszy4398]

Brad Hoover Is it THAT funny? Barely..

[@Vibrosis8703]

Personally I love the frog pumps for a regular glute bridge my hammies tend to get too much involved but never in the frog pump even when loading them. Great exercise!

[@conantf]

"...wish I had a wide variety of human hips to show you" I'm glad you don't have a bunch lying around, it means you're not a serial killer. Just a glute killa! :)

[@linneahannigan2187]

hahaha you cracked me up with the "finally found a good use for the bosu ball" !!! I feel the same way ! and OMG ....yes on the preloaded barbell !! Now I get it LOL I never thought of your method ! Duh!! How didn't I think of that ! Thanks Bret !! GOOD STUFF !!

[@sarasawyer2816]

You can't not love Bret 😂😂😂 Thank you for all this amazing videos!!

[@o.k3841]

This channel is so informative, thank you for putting this out there☺️ I never felt lower body excercises in my glutes until I started doing hip thrusts, and I've already seen a little improvement in my glutes, but I love single-leg glute bridges and frog pumps too🙂

[@cherrytomato1462]

Thank you so much for sharing. For someone who just started and figuring out the correct way, it really help

[@annienotanne]

Your videos are amazing - always super informative, well-thought out and clear. Thank you for giving us this awesome resource!! I just started doing frog pumps so this video was really helpful.

[@danieldunlap4077]

As a personal trainer the best use of a bosu ball I've found is to open up the chest, oh and putting it an angle against a box can serve as a easy incline bench when all the benches are taken.

[@leahastanley8041]

Thank you!! I found this video because I was sure I was doing them wrong since I never felt any glute activation. Just tried it with the wide stance and could really feel my glutes burning!! Thanks again.

[@misguidedvogue]

This was so so helpful!! I always now I can count on your videos to help me with form, etc!

[@anitaanita7162]

Awesome video. 👍 Can't wait to try out the frog pump!

[@alamedastupefatus2078]

Great video, Bret. I'll try these before my squat sessions.

[@milosmaldonado4531]

Love your humbleness you be the man plus you got a great sense of humor you look so funny with that calaca 😂 blessings keep up the great work 👍🏼

[@renatabarbosa750]

Thank you so much for all this educational videos !

[@JonnyandChloe]

Another quality video, thank you Bret!

[@everydaycitizen1616]

Agent Skelly always ready for a workout! Thanks Bret

[@LaMuffin-il7ei]

Quick question I hope someone answers: What’s the difference between frog pumps, glute bridges, and hip thrusts in terms of glute gains? I love glute bridges and frog pumps, but can’t get used to hip thrusts at all. Would my glutes still grow relatively quickly as long as my glutes are activated and I use weight??

[@lindahines918]

I Just ordered The Glute Lab :D Can't wait to get it, thank god for Amazon Prime!

[@ravenswoods177]

Tried it today! Very effective!

[@lizzetcastro73]

The struggle in public for this man is real ! Is why I’m buying my own olímpic bar and plates for all the hip trust frog move etc etc etc I feel better doing it at home , cheers 🥂

[@buducencalok]

Thankyou bret for sharing. Now i know why i feel nothing when i do frog pump. I've been doing wide bridges this whole time and it burns a loooot.

[@daniellekleinhoffify]

Everything I do makes my hamstrings take over - I've been trying for months and end up with tight hamstrings- and no feeling in glutes - I'm frustrated- hoping I can find something that is isolating only glutes - the frog pumps appear to be better with regards to isolation...I think..loved the video

[@Farooha112]

Me too whats the solution??

[@virganiel6720]

thumbs up for 'acetabulum'. I loved anatomy!

[@leelastoma5809]

Props for good use of Bosu ball 🤣🤣🤣🤣🤣🤣. Hey for years I do the “reverse frog “ on a big blow up exercise ball. I call them Buttlerfly butt. Here I though I had invented something. 👍🏼👍🏼👍🏼👍🏼👍🏼

[@19grand]

I intentionally do my frog pumps on the floor in the middle of the gym. Just kidding, might do it someday though including locking eye contact. One for the bucket list. 😃

[@IAMMUSIC21]

Make sure to add the grunts and moans

[@lisabrown8873]

Lmao!

[@RedPillVegan]

Props for being an engaging, creative and informative coach. I'm going to regress to the Frog pump after tweaking my back doing heavy hip thrusts. I think my chest was coming up despite looking at the wall in front of me. Either that was my problem or my spine was going into flexion at the very end of the set in order to drop low enough to put the barbell back on the ground. so once I work back into hip thrust I'm going to elevate the load with some plates on the ground so I don't have to go as low after the set

[@RedPillVegan]

Also the day I tweaked it, one side of the damn bench had slid back a few inches so the bench behind me wasn't straight.

[@gatita8]

YOU ARE THE BEST BRET!!!! Thanks and love from Amsterdam...

[@tigerschic506]

Thanks for the loading tip!

[@keepgoingkat]

Great content as always Bret! Thank you for all you do. I hope to train with you soon.

[@NicholasGrove19]

I had to pause it at 4:45 to laugh. You casually roasted an entire company and personal trainers everywhere!

[@RegineBrady]

NicholasGrove19 I just saw your post after already commenting myself on Bret’s hilarity. Check out 6:11 with the weight plop!!😂😂

[@cessie210]

Thanks for the info, I've tried and didn't like it but I'll give it another go.

[@IlyaFernandez]

You’re Hilario’s, awesome and genuine!!!

[@jasminejkirk]

Gold! going to frog pump for my strength booty day tomorrow as a burn out!!!!☠️

[@BUEAU]

@7:30 frog reverse hyper; genius

[@monsoongurl]

So well explained.. thank u Bret

[@glacialimpala]

I don't feel frog pumps in the glutes at all until I take my shoes off and curl my toes (so the feet are slightly offset to avoid toes pushing against toes). Then it's the best thing ever!

[@OrganicGreens]

great concise detailed information. keep it up man

[@rochelletarayao4526]

Great I would like to try it at home .thanks for your advice !

[@rossross3344]

Me gustan tus videos porque nos enseñas la técnica del ejercicio

[@krisw7625]

“I used to do sets of 180 or 200. But I can’t do that anymore.” I feel ya buddy

[@TrainerHutch]

great stuff! to be honest i never even thought about this exercise great stuff man!

[@Dddd.6754]

Wow you are really the glute guru

[@joy860]

I Thank you Bret !! Very informative

[@margotochoa1595]

Very helpful information 💪👍

[@onerider808]

Great tips. Great channel.

[@Meisa64]

Thank you for the tips, I’m going to try this

[@champievlogs]

I love frog pumps!

[@vanessazerpa2293]

Hi bret! I love all your videos! I've been doing hip thrust, frog pumps, ... for a while and results are amazing. Recently I found out im pregnant, so can you do a video for working out glutes while pregnant? That will be awesome :) it will be useful

[@davidlonkevich2708]

Love your videos. You are awesome.

[@nvalentine1919]

Hi Bret, should we keep the head supported on the Bosu when performing wide-stance bridges also? Or only necessary for pumps? Thank you!

[@TwLiProToType]

Muito obrigado pelas dicas 😃

[@kylabutler9851]

Great video!!! Thanks a bunch!!!

[@HisBelovedQueen]

So helpful thank you!!!

[@Veronhamtea]

Awesome video thank you.

[@alexarobertson5181]

Thanks for sharing the pressing your heels together tip! If using only body weight-is it to do them daily? Thanks!!

[@blackhulk1984]

hi Bret, is it normal if I feel more at my hamstring during frog pump?

[@lindagillespie6556]

Thank you again

[@maraiasanchez9593]

😊 gracias,❤️💪🏻Bret ist der Beste für Frauen!

[@Aninram1985]

Awesome! The perfect way to burn out after glute\hammies session. Can these also be done with feet elevated on a bench for extra ROM, or does it stress the knees?

[@bretcontreras1]

Yes, it can be done that way indeed. I wouldn't go overboard on the elevation though.

[@bb.bb7]

When you're showing the weighted frog pump, how much does it matter that your knees come in more when you get to the top? Could you go into that a bit and how all those tweaks affect the muscles?

[@llamavioleta7592]

Is it good to frog pump at the end of every glute day workout ? Isn’t it excessive? I would appreciate your answer 🙏🏻 Thank you ☺️

[@madelinetexas795]

Hello, I'm new & I'm looking for different exercises for the buttocks & so I found it 👍😉

[@juanmablaine]

Great video, Bret I'll make sure to add this tips to my programe. Also you are cute

[@Nohanih]

Using the barbell looks less awkward.

[@FREEDOMLOVER1000]

More videos Bret!

[@khale4473]

Can I do it with weight plate? Where should I put the weight plate? Can you make a video about it? Thank you so much

[@neilbeech4093]

It helps my lower back

[@jazsosa1315]

Am I doing something wrong? I feel like I do glute exercises and I don't get sore or feel a burn! I feel as if I'm going to the gym in vain 😔 I felt it more when I was working out at home with no equipment gosh

[@so-lyd-snake]

I have the exact same problem! I can feel the burn in my glutes at home but in the gym - nothing. I suspect that it’s a mental thing

[@Sammy-rn9fk]

Is wide stance typically better for taller people? I’m 6’3”

[@songofangels777]

i wonder if these are better for bad knees? Regular hip thrusts do kind of hurt my right arthritic knee

[@simranmudaliar2354]

Hi Bret, I use a max of 45kg of weights on barbell. Do I really need to squat heavy, and lift heavier and heavier weekly to see my butt grow? or what about higher reps with weights + resistance band works ....will this help muscle grow instead of progressive overload?

[@jhovanatena6768]

Can you do frog pumps with a resistance band?

[@bretcontreras1]

I love bands with glute bridges and hip thrusts but not so much frog pumps. The reason why is because frog pumps are more about getting the right angles in terms of abduction/external rotation. But if you try both and prefer bands, then go for it.

[@jhovanatena6768]

Bret Contreras thanks!

[@mrs.bartlett6047]

Thanks for asking I was wondering the same thing too

[@turtis3487]

I don't see many exercises on KZbin specific to body composition like you have mentioned with the hips. Any special exercise you d recommend to someone with a natural hyper lordosis ?

[@virgiliaclarkson1847]

Thank you for this. I’ve been wanting to try frog pumps but wanted more info. However, about the frog reverse hypertensions, I find that I feel them in my glutes very well but have a hard time breathing properly and get a bit of a head rush. Do you have any suggestions to mitigate those issues?

[@sebastianpitre]

Hi bret thank for everithing. Question: What do you recomend for unbalanced glutes? Hug

[@oopssugar]

dear Bret...can you please turn on the closed captioning for me I cannot understand some of the things that you're saying because it's echoing really loud in the gym and I normally am very poor at understanding what people are saying on videos perhaps it's my phone perhaps it's not I don't know I just would really really appreciate if the closed captioning was on because I know that I'm not the only person that's hard of hearing and there probably is deaf people who cannot hear you at all thank you

[@oopssugar]

oh my gosh I am so sorry stupid talks and text Brett with one t thank you

[@neilbeech4093]

Those at work for me

[@g9g9g9]

this prevents hip fractures?

[@Peshur]

Mate, Earnest question...My wife ( Kiwi) is a competitive stair runner as part of the vertical world circuit ...would you recommend these for “athletic strength” to help her racing stairs/ incline locomotion ?

[@ashiq85]

Bret, how do you do frog pumps with a heavy Kettlebell?

[@luptonpittman6520]

I need to see this guy’s butt to determine if I want to do all these butt exercises

[@coachk7948]

brett, I was doing 3x8 hip thrusts with 325 and I experienced a sharp pain around my groin area. Do you think this is something serious( like a hernia) or is this a common strain or internal bruise that could happen. The barbell pad I was using today was really flimsy and could have been the root of the problem. Please get back to me when you can very concerned about the pain I've been experiencing since this morning's workout

[@biancapollio889]

Bret u said that if we don't like frog pumps we can just do the wide stance instead. Does this apply to single leg hip thrusts too? I just seem to dont feel the glutes when I perform them whilst all the variations of 2 legged hip thrusts work great. Not sure if I should still keep trying the single legged ones. Thanks!

[@glorious6779]

Oh I feel it.

[@primet2830]

is this a good exercise for reducing apt?

[@g9g9g9]

what can reverse osteoporosis of hip?

[@shaheddoroudi8894]

Brent Brookbush, who is a big fan of the hip thrust otherwise, made a video criticizing the frog pump's propensity to increase activity on the already overworked adductor magnus in certain populations. I personally have very tight adductors that constantly feel like they've been strained after playing sports and working my glutes has helped mend some of those problems. Could you shed some light on the type of hip thrust's effect on adductor involvement / activity?

[@LamboLady27]

You're so gangsta!

[@chikitabonita8341]

Bret is a papasito ricooo!!!

[@sevenhong5809]

To frog pump lika boss you gotta pump in the middle of the gym right there man :-p