Ready to feel the fire in your glutes? Let’s turn up the intensity with Frog Pumps and Donkey Pulses — two deceptively simple but brutally effective movements that are perfect for sculpting a round, lifted booty. Whether you’re training at home, in the gym, or on a yoga mat with your favorite playlist, these moves are your go-to for maximum activation and serious results.
🔥 Why These Exercises Work
- Frog Pumps focus on the gluteus maximus — the largest glute muscle — while keeping your lower back protected. The unique frog-leg foot positioning helps isolate the glutes better than traditional glute bridges.
- Donkey Pulses target the gluteus medius and gluteus minimus, which are crucial for side booty roundness and hip stability.
And the best part? You don’t need any equipment — though a resistance band will take the burn to a whole new level!
💪 Frog Pumps – How to Do It Right
- Lie on your back with the soles of your feet pressed together, knees open wide like a butterfly.
- Bring your heels close to your glutes.
- Engage your core, then thrust your hips upward, squeezing your glutes hard at the top.
- Lower your hips without touching the ground and repeat.
Tips:
- Keep your upper body relaxed — the power comes from the hips.
- Pause and squeeze at the top for 1–2 seconds to maximize contraction.
- Perform 3 sets of 20–30 reps.
🍑 Donkey Pulses – Sculpt from the Side
- Start in an all-fours position with your core engaged and back flat.
- Lift one leg bent at 90 degrees, heel aiming for the ceiling.
- Once lifted, pulse the leg up and down with small, controlled movements.
- Keep the movement tight — don’t swing!
Tips:
- Add a booty band above your knees for extra resistance.
- Avoid arching your back — lock in that core.
- Perform 3 sets of 15–20 reps per leg.
🔄 Why They’re a Power Combo
Doing both moves in a superset will leave your glutes shaking — in a good way. The Frog Pump hits your central glutes with volume, while Donkey Pulses refine the shape and build endurance. Together, they’ll help you lift, round, and tone your booty like never before.
✅ Trainer’s Challenge
Try this finisher after your lower body session:
- 25 Frog Pumps
- 15 Donkey Pulses (each leg)
- 3 rounds, no rest
🔥 If it doesn’t burn, you’re doing it wrong!
