Dumbbell Frog Pumps
-
Glute Activation
Hip Extension
Ground-Based Strength
Accessory Movement
-
Dumbbell
Mat (optional)
-
All Levels
Overview
The Dumbbell Frog Pump is a powerful yet simple glute-focused movement designed to activate and strengthen the posterior chain. By placing the soles of your feet together and knees apart in a butterfly position, this variation isolates the glutes more effectively than traditional bridges. Adding a dumbbell on the hips increases the challenge and muscular engagement.
Muscles Worked
PRIMARY:
Gluteus maximus
SECONDARY:
Gluteus medius
Adductors
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with knees bent and the soles of your feet pressed together, allowing your knees to fall open in a butterfly shape.
Place a dumbbell securely on top of your hips.
Brace your core and press your feet together.
Drive through your hips to lift your glutes off the ground, squeezing at the top.
Hold for a brief pause at the top, maintaining control.
Lower your hips back to the ground with control.
Repeat for the prescribed number of reps.
Variations
Perform bodyweight-only for beginners or high-rep glute activation
Add a glute loop above the knees for lateral resistance
Elevate the upper back on a bench to increase range of motion
Elevate the feet on a bench or box to increase range of motion
Benefits
Excellent glute isolation and activation
Beginner-friendly and effective as a warm-up or finisher
Enhances pelvic control and hip mobility
Minimal equipment required
COACHING CUES
Press your feet together as you lift
Squeeze your glutes hard at the top
Control the dumbbell and keep your core engaged throughout
Avoid letting your knees collapse inward
Notes
The Dumbbell Frog Pump is a low-impact, glute-dominant movement ideal for building strength, increasing muscle activation, and improving hip stability. Perfect as an accessory lift or warm-up before heavier lower body training.