← All booty band exercises
Frog pump: the whole movement

Main musclesMinor muscles

Booty band

Frog pump

Where the band goes: Just above the knees
BandBooty band
Fabric hip circle, mini loop band
Main musclesGlutes
Minor musclesInner thighs, Hamstrings
LevelIntermediate
Try3 sets of 20

How to do it

  1. Lie on your back and put the soles of your feet together.
  2. Let your knees fall wide against the band.
  3. Push through the outside of your feet and lift your hips.
  4. Lower and repeat at a steady pace.
TipPull your heels close to your hips for a stronger squeeze.
AvoidLifting so high that your lower back arches.

More booty band exercises

Booty band

Banded glute bridge

Main: Glutes
Also: Hamstrings, Side glutes
Booty band

Lateral band walk

Main: Side glutes
Also: Glutes, Quads
Booty band

Clamshell

Main: Side glutes
Also: Glutes
Booty band

Banded squat

Main: Glutes, Quads
Also: Side glutes, Hamstrings
Booty band

Donkey kick

Main: Glutes
Also: Hamstrings, Abs
Booty band

Standing kickback

Main: Glutes
Also: Hamstrings
Booty band

Side-lying leg raise

Main: Side glutes
Also: Obliques
Booty band

Fire hydrant

Main: Side glutes, Glutes
Also: Obliques
Booty band

Monster walk

Main: Side glutes, Glutes
Also: Quads, Hip flexors
Booty band

Lateral step-out

Main: Side glutes
Also: Glutes, Quads
Booty band

Standing hip abduction

Main: Side glutes
Also: Glutes, Obliques
Booty band

Three-way foot tap

Main: Side glutes, Glutes
Also: Quads, Hamstrings, Calves
Booty band

Banded hip thrust

Main: Glutes
Also: Hamstrings, Side glutes
Booty band

Single-leg glute bridge

Main: Glutes, Hamstrings
Also: Side glutes, Abs
Booty band

Seated hip abduction

Main: Side glutes
Also: Glutes
Booty band

Squat to side leg lift

Main: Quads, Glutes, Side glutes
Also: Calves
Booty band

Banded reverse lunge

Main: Quads, Glutes
Also: Hamstrings, Side glutes
Booty band

Standing banded march

Main: Hip flexors
Also: Abs, Quads
Booty band

Banded dead bug

Main: Abs
Also: Hip flexors
Booty band

Banded bicycle crunch

Main: Abs, Obliques
Also: Hip flexors
Booty band

Banded mountain climber

Main: Abs, Hip flexors
Also: Front shoulders, Quads
Booty band

Banded plank jack

Main: Abs, Side glutes
Also: Front shoulders, Obliques
Booty band

Plank leg lift

Main: Glutes, Abs
Also: Lower back, Hamstrings
Booty band

Bear hold kickback

Main: Abs, Glutes
Also: Quads, Front shoulders
Booty band

Wrist pull-apart

Main: Upper back, Rear shoulders
Also: Traps, Rotator cuff
Booty band

Wrist external rotation

Main: Rotator cuff, Rear shoulders
Also: Upper back
Booty band

Banded wall slide

Main: Side shoulders, Traps
Also: Rotator cuff, Upper back
Booty band

Mini band push-up

Main: Chest, Triceps
Also: Front shoulders, Abs
Booty band

Banded Y raise

Main: Rear shoulders, Traps
Also: Side shoulders, Upper back
Booty band

Banded star jump

Main: Quads, Glutes, Side glutes
Also: Calves, Abs
Booty band

Banded pulse squat

Main: Glutes, Quads
Also: Side glutes
Booty band

Banded sumo squat

Main: Glutes, Inner thighs, Quads
Also: Side glutes
Booty band

Banded squat jump

Main: Quads, Glutes
Also: Calves, Side glutes
Booty band

Squat hold with knee press-outs

Main: Side glutes, Glutes
Also: Quads
Booty band

Banded split squat

Main: Quads, Glutes
Also: Hamstrings, Side glutes
Booty band

Banded curtsy lunge

Main: Glutes, Side glutes
Also: Quads, Inner thighs
Booty band

Banded lateral lunge

Main: Glutes, Inner thighs, Quads
Also: Side glutes
Booty band

Banded forward lunge

Main: Quads, Glutes
Also: Hamstrings, Side glutes
Booty band

Booty band good morning

Main: Hamstrings, Glutes
Also: Lower back, Side glutes
Booty band

Banded single-leg deadlift

Main: Hamstrings, Glutes
Also: Lower back, Side glutes
Booty band

Diagonal kickback

Main: Glutes, Side glutes
Also: Hamstrings
Booty band

Standing leg curl

Main: Hamstrings
Also: Glutes, Calves
Booty band

Standing fire hydrant

Main: Side glutes, Glutes
Also: Hip flexors
Booty band

Wall sit with knee press-outs

Main: Quads, Side glutes
Also: Glutes
Booty band

Bridge with knee press-out

Main: Glutes, Side glutes
Also: Hamstrings
Booty band

Bridge march

Main: Glutes, Hip flexors
Also: Hamstrings, Abs
Booty band

Fire hydrant circle

Main: Side glutes, Glutes
Also: Hip flexors
Booty band

Straight-leg kickback

Main: Glutes
Also: Hamstrings
Booty band

Reverse hyper on a bench

Main: Glutes, Hamstrings
Also: Lower back
Booty band

Lying leg jacks on a bench

Main: Side glutes, Glutes
Also: Hamstrings
Booty band

Side plank clamshell

Main: Side glutes, Obliques
Also: Glutes, Rotator cuff
Booty band

Side plank leg lift

Main: Obliques, Side glutes
Also: Abs, Side shoulders
Booty band

Banded scissor kicks

Main: Abs
Also: Hip flexors, Side glutes
Booty band

Banded leg raise

Main: Abs, Hip flexors
Also: Quads
Booty band

Banded squat jack

Main: Quads, Side glutes
Also: Glutes, Calves
Booty band

Banded overhead press

Main: Front shoulders, Side shoulders
Also: Triceps, Traps
Booty band

Banded pulldown

Main: Lats
Also: Upper back, Rear shoulders
Booty band

Triceps push-down

Main: Triceps
Also: Forearms
Booty band

Plank side walk

Main: Front shoulders, Side shoulders
Also: Abs, Chest, Triceps
Booty band

Reverse clamshell

Main: Side glutes
Also: Glutes
Booty band

Rainbow kick

Main: Glutes, Side glutes
Also: Abs, Hamstrings
Booty band

Lying leg curl

Main: Hamstrings
Also: Calves, Glutes
Booty band

Seated shoulder rotation, elbow on knee

Main: Rotator cuff
Also: Rear shoulders
Booty band

Bent-over arm sweep

Main: Rear shoulders, Rotator cuff
Also: Upper back
Booty band

Bent-over forward reach

Main: Rotator cuff
Also: Front shoulders, Side shoulders