Frog Pump Tutorial

Published: 30 November 2017
on channel: Testosterone Nation

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375

The most effective glute movement I picked up from Dr. Contreras that pre-rotates the hip with perfection is the frog pump. Here's what he says about it: "Out of all glute bridge stances (wide, narrow, narrow abducted, and frog), frog pumps lead to the highest level of glute activity. This is due to the inherent abducted position, which has been shown to increase glute activity independently during hip extension. But not everyone will feel the frog pump highly activating their glutes. Around one-third of individuals will prefer normal or wide-stance bridges. This is probably due to individual differences in hip anatomy and gluteal architecture.” – Dr. John Rusin

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