Dumbbell Frog Pumps
Equipment Needed
About This Exercise
A glute activation exercise performed lying on your back with the soles of your feet together and knees flared out, holding a dumbbell on your hips while driving upward to isolate the glutes with added resistance.
How to Perform
- 1
Setup
Lie flat on your back and bring the soles of your feet together, letting your knees fall out to the sides in a butterfly position. Pull your feet in close to your glutes. Place a dumbbell across your hips and hold it securely with both hands.
- 2
Brace Your Core
Engage your core and press your lower back gently into the floor. Focus on feeling the connection with your glutes before you begin the movement.
- 3
Drive Hips Up
Squeeze your glutes hard and drive your hips upward, pressing through the outer edges of your feet. Lift until your hips are fully extended and you feel a strong contraction in your glutes.
- 4
Lower with Control
Slowly lower your hips back to the floor with control, maintaining tension in your glutes throughout. Lightly tap the floor before driving up into the next rep.
Form Tips
- •Keep the soles of your feet pressed together throughout the movement
- •Hold the dumbbell securely on your hips at all times
- •Squeeze your glutes hard at the top of each rep
- •Press through the outer edges of your feet, not your toes
Common Mistakes to Avoid
- •Not squeezing the glutes enough at the top of the movement
- •Letting the dumbbell slide or shift during the movement
- •Arching the lower back instead of using the glutes to drive the hips up
- •Placing the feet too far from the body, reducing glute activation
Primary Muscles
Secondary Muscles
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