Dumbbell Frog Pump
The dumbbell frog pump places the soles of your feet together with knees flared out, isolating the glutes by taking the hamstrings almost completely out of the movement. Hold a dumbbell on your hips and pump your hips up for high-rep glute activation.
How to Perform
Lie on your back and press the soles of your feet together with knees flared wide.
Place a dumbbell on your lower abdomen, holding it with both hands.
Drive your hips up by squeezing your glutes — your feet stay together throughout.
Pause at the top and lower slowly, keeping constant tension on the glutes.
Common Mistakes to Avoid
Feet too far from the body, which brings the hamstrings back into the movement.
Not flaring the knees wide enough, limiting the glute isolation effect.
Using too heavy a dumbbell and losing the mind-muscle connection.
Muscle Activation
Variations
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