Frog Pump

  1. Lie on a mat in sit-up position with the feet together and the knees angled out 45 degrees.

  2. Press down with the heels to drive the hips off the ground, focusing on the glutes doing all of the work. If you feel a lot of tension in the hamstrings, pull the feet in closer to the hips.

  3. At the top of the repetition, pause for a second in a locked out position and squeeze the glutes as tightly as possible with a posterior pelvic tilt. DO NOT allow your back to arch.

  4. Descend to the starting position.