Prone Frog Pumps

  • HOW: Lie on your stomach.  Bend your knees and put your heels together. Place your hands together with your arms firmly on the ground slightly raising your upper back.  Squeeze your heels together hard into each other and contract your glutes.  Slightly raise your knees off of the ground while continually pushing into your heels and then return to the beginning position.
  • FEEL: You should feel your glutes working. 
  • COMPENSATION: Don’t arch your back as you contract your glutes.

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