Dumbbell Frog Pumps
A glute-focused exercise performed with the soles of the feet together and knees open, using a dumbbell for added resistance to intensify glute max activation, hip engagement, and posterior-chain strength.
BEGINNER
Frog Pumps
A glute-focused exercise performed with the soles of the feet together and knees open, emphasizing strong glute max activation, hip engagement, and fast-twitch posterior-chain work.
Demonstration Video
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Target Muscles
Instructions
- Lie on the floor or mat on your back. Try to keep your arms outstretched at your sides, and your lower back should be pressed to the ground, and your chin slightly pulled in.
- Bring the soles of your feet together until they touch each other.
- From here, rise to the glute bridge position. This will be different from a standard glute bridge because instead of standing on the floor, your legs are touching.
- Slowly lower your buttocks back to the floor and repeat. Start with a set of 10 repetitions and gradually increase the number of repetitions.
Tips
- Do not perform this exercise to fast; instead perform it slowly.
Alternative Exercises
Hip Raise
Hip Raise is a home workout exercise that targets glutes & hip flexors, and hamstrings and involves the abs and lower back. This exercise isolates and strengthens the glutes like no other exercise.
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