A supine hip-extension (bridge) performed with the soles pressed together and a dumbbell resting on the hips. It primarily works the gluteus maximus through repeated hip lifts.
How to do the Dumbbell Frog Pumps#
- Lie on your back with knees bent and the soles of your feet together, feet positioned close to your hips.
- Rest a dumbbell across your hip crease and stabilize it with both hands.
- Drive your hips upward by contracting your glutes until your torso and thighs form a straight line.
- Hold the top position briefly while keeping tension in the glutes.
- Lower your hips under control until they are just above the mat, then repeat.
Muscles worked#
- Primary: Glutes (Gluteus Maximus)
- Secondary: Abductors (Gluteus Medius & Minimus (Hip Abductors)), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis)
Common mistakes#
- Overarching the lower back instead of initiating movement from the glutes.
- Pushing through the toes rather than driving through the heels.
- Allowing the knees to fall inward toward the mat.
- Using momentum and fast repetitions instead of controlled hip squeezes.
