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Last updated March 5, 2026
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glutes
Frog Pumps (Dumbbell)
Lie on your back with soles of your feet together and knees flared out. Hold a dumbbell on your hips and drive upward by squeezing your glutes.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstringsinner thigh (groin)abs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on the floor or a mat.
- Bring the soles of your feet together and let your knees fall outward in a butterfly position.
- Place a dumbbell horizontally across your lower hips and hold it in place with both hands.
- Step 2Execution
- Brace your core and squeeze your glutes to lift your hips off the floor.
- Drive upward until your hips are fully extended.
- Hold the top position for a brief pause, focusing on maximum glute contraction.
- Step 3Return
- Slowly lower your hips back to the starting position under control.
- Maintain the butterfly foot position throughout the entire movement.