Dumbbell Frog Pump
DumbbellStrength
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The Dumbbell Frog Pump is a strength exercise performed lying on your back with soles of the feet together and knees flared out like a frog, holding a dumbbell on the hips while thrusting upward to squeeze the glutes at the top. Its primary purpose is to isolate and activate the gluteus maximus for better hip extension strength and posterior chain development. It mainly targets the glutes with secondary hip flexor involvement and requires just a single dumbbell, making it ideal for beginners, glute-focused athletes, or those rehabbing lower body injuries.
How to Perform Dumbbell Frog Pump
- 1Lie on your back on the floor with knees bent and feet flexed (soles facing each other), pressing soles together to form a diamond shape with your legs.
- 2Place a dumbbell across your hips, holding it steady with both hands to secure it.
- 3Engage your core and squeeze your glutes to lift your hips toward the ceiling, thrusting upward while keeping feet pressed together.
- 4Exhale as you reach the top, fully contracting your glutes and holding for 1 second.
- 5Inhale as you slowly lower your hips back down toward the floor without letting them touch fully.
- 6Repeat for desired reps, maintaining tension in glutes throughout.
- 7Key form tips: Keep shoulders and upper back grounded—avoid arching your lower back. Squeeze glutes hard at the top, don't use momentum. Common mistakes: Flaring knees out, lifting too high (hyperextending), or rushing the eccentric (lowering) phase.
