Lower back extends instead of glutes firing
Erectors compensate; posterior pelvic tilt should be maintained at the top.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Frog Pump
Coaching cues
- Lie supine; bring the soles of the feet together; knees dropped open — frog position
- Drive the hips up by squeezing the glutes hard; hold 1 second at the top
- The external rotation of the hip in the frog position maximally loads the glute max
- High-rep sets (20-50 reps) are common for glute activation and pump
Common faults 2
Feet slide apart — losing the frog position
The sole-to-sole foot contact must be maintained for the glute max emphasis.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗StretchButterfly adductor stretch↗