Frog Pumps are an awesome glute exercise that took the S&C industry by storm several years back. Original conception goes to Smitty Diesel "The Frog Father." The degree to how much you like this exercise relates to your hip anatomy. Some of you will absolutely love it while others will not feel it at all. If you're a "frog pump non-responder," don't worry about it. Move on and don't do them. Plenty of other great glute exercises to go around. But if you love them just as I do (they're my favorite glute exercise), then you have four options: bodyweight, dumbbell, smith machine, and partner. In this video, I will teach you how to hip thrust, how to perform the different variations, and how to interpret the science. One last thing...don't listen to fucking idiots who bash frog pumps. No "actual" trainer would do that. Only fake trainers who pretend to work with people in real life but really just sit behind a computer do things like that. Wish you guys realized that. My Glute Squad has thoroughly enjoyed their dumbbell and smith machine frog pumps sprinkled in over the past few years, and they're stronger and have better glutes than anyone these posers work with.

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Booty By Bret is an online strength and conditioning program for women catering to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters. These total body strength training workouts are highly efficient to maximize aesthetics, body composition, strength, and athletic goals. Take your training to the next level and improve your physique in as little as 3 hours per week!