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Dumbbell Frog Pump
A glute bridge variation with feet together and knees flared out, using a dumbbell on the hips to isolate and strengthen the gluteus maximus and medius for hypertrophy and activation.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
4/10Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
12-30 reps
Rest Between Sets
45-90 seconds • Shorter for activation sets
How to Perform
Lie on your back on a mat with soles of feet together near glutes, knees flared wide. Place a dumbbell across your hips and hold it steady.
- Engage core and press lower back into floor.
- Drive through heels to lift hips toward ceiling, squeezing glutes.
- Form a straight line from knees to shoulders at top.
- Pause and contract glutes for one second.
- Lower hips slowly back to floor, keeping tension in glutes.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Knees stay wide
- Drive through outer feet
- Keep chin tucked
- Lower back flat
Breathing
Inhale as you lower hips; exhale as you lift and squeeze glutes. Brace core throughout.
Tempo
3-1-2
Range of Motion
Lower hips to lightly touch floor; extend until hips align with knees and shoulders, without overarching lower back.
Safety
Safety Notes
- Avoid if hip, knee, or ankle pain exists
- Start bodyweight to check mobility
- Use spotter for heavy weights
- Stop if lower back pinches
Spotting
Assist by helping position dumbbell or pressing lightly on hips for stability; not typically needed for moderate weights.
Common Mistakes
- Arching lower back
- Using momentum to lift
- Letting knees cave in
- Not pausing at top
- Holding dumbbell too loosely
When to Avoid
- Hip joint issues
- Knee pain
- Lower back strain
- Ankle discomfort
Flexibility Needed
- Hip external rotation
- Ankle dorsiflexion
Build Up First
- Master bodyweight glute bridge
- Core bracing competency
Also known as
Weighted Frog Pump, Frog Glute Bridge, Dumbbell Hip Thrust Frog
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