Exercise library
Glutes
Dumbbell Frog Pump
- Primary muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Dumbbell
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Lie on your back with the soles of your feet together and a dumbbell on your hips. Drive through the outer feet to thrust the hips up, squeeze the glutes hard, then lower under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the glutes — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Hip ThrustDumbbellHinge
- Band Hip AbductionBandHinge
- Band Lateral WalkBandHinge
- Barbell Glute BridgeBarbellHinge
- Barbell Hip ThrustBarbellHinge
- Bodyweight Hip ThrustBodyweightHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the glutes: