Pure glute burn, no equipment.
Keep the squeeze in your glutes, not your lower back, at the top.
Frog pumps put your glutes under direct fire by changing the geometry of a bridge, soles of the feet pressed together and knees splayed wide. That externally rotated position takes the hamstrings mostly out of the driving seat, leaving them assisting while the glutes handle hip extension almost alone. It is a high-rep burner that works anywhere, brilliant for waking the glutes up before heavy lower work or torching them at the end of a session.
The feet-together, knees-out position puts your hips into external rotation, which shortens the hamstrings' contribution and biases the glutes. Most people feel their glutes light up within a set or two.
Treat them as a high-rep move, sets of 15 to 30 with a hard squeeze at the top. The range is short, so chase the burn and the squeeze rather than slow grinding reps.
First slow the reps and pause at the top. When that is easy, rest a dumbbell across your hips for added resistance, the movement stays identical.
