Demo & instructions
Dumbbell Frog Pump
Also known as: Frog Pump, Weighted Frog Pump
Instructions
A short-range glute bridge done with the soles of your feet pressed together and knees dropped open. The frog-leg position takes the hamstrings out of the picture and suits high-rep glute work.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 12–40 reps
Setup
- 1Lie on your back and place a dumbbell across the crease of your hips, holding it steady with both hands.
- 2Bring the soles of your feet together and let your knees fall out to the sides.
- 3Slide your heels fairly close to your hips and tuck your chin slightly.
Execution
- 1Press the outer edges of your feet into the floor and lift your hips.
- 2Squeeze your glutes hard at the top without arching your lower back.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
