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Glutes · Intermediate

Dumbbell Frog Pump

Hip-focused drill targeting the glutes with steady pelvis control.

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Dumbbell Frog Pump demonstration

Exercise overview

Training details

GlutesAdductorsCore

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the soles of your feet together, knees opened outward, and a dumbbell secured across your hips.
  2. 02Brace your abdominals and gently tuck your pelvis so your ribs remain controlled.
  3. 03Press the outer edges of your feet together and squeeze your glutes to raise your hips.
  4. 04Pause at the top when the hips are fully extended without arching your lower back.
  5. 05Lower your hips under control until they nearly touch the floor, then repeat while keeping the knees open.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBody Weight Frog PumpRelated variationGlute Bridge

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Alternatives

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