Weighted Frog Pump

Instructions

1. Lie on your back with the soles of your feet together and knees splayed out, holding a weight plate on your hips.
2. Press your lower back into the floor and brace your core.
3. Drive through the outer edges of your feet to lift your hips, squeezing your glutes at the top.
4. Pause briefly at full hip extension, then lower your hips under control to the floor.