{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Frog Press",
      "kind": "common"
    },
    {
      "text": "Weighted Frog Pump",
      "kind": "common"
    },
    {
      "text": "Dumbbell Frog Bridge",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "hinge"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1503"
  },
  "id": "oec:dumbbell-frog-pump",
  "instructions": {
    "setup": [
      "Lie flat on your back on a mat with your knees bent and flared outward.",
      "Bring the soles of your feet together, pulling your heels comfortably toward your groin.",
      "Place a dumbbell horizontally across your lower pelvis, securing it firmly with both hands."
    ],
    "steps": [
      "Tuck your chin slightly and brace your core.",
      "Drive the edges of your feet together into the floor as you extend your hips upward.",
      "Lift your pelvis until your hips reach full extension, squeezing your glutes hard at the top.",
      "Lower your hips under control back to the floor before beginning the next repetition."
    ],
    "breathing": "Exhale as you press your hips upward and contract your glutes; inhale as you lower back down.",
    "cues": [
      "Press the soles of your feet firmly together.",
      "Tuck your ribs and chin to avoid overarching your back.",
      "Drive through the glutes, not the lower back."
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lumbar spine at the top of the movement.",
        "correction": "Keep your ribs pulled down, tuck your chin toward your chest, and stop lifting once your glutes fully contract."
      },
      {
        "fault": "Allowing the knees to cave inward during the press.",
        "correction": "Actively keep the knees flared open with the bottoms of the feet pressed together throughout the set."
      }
    ],
    "safety": {
      "precautions": [
        "Use a towel or pad under the dumbbell if it causes uncomfortable pressure on the pelvic bones."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Frog Pump",
  "previous_ids": [
    "oec:dumbbell-frog-press"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Frog Press",
        "url": "https://wger.de/en/exercise/1503/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "JohnPreston"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:glute-bridge"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-hip-thrust"
    },
    {
      "type": "substitute-for",
      "target": "oec:glute-bridge"
    }
  ],
  "setup": {
    "load_position": "hip",
    "position": "supine",
    "range": "full"
  },
  "status": "active",
  "summary": "A glute bridge variation performed supine with the soles of the feet pressed together to emphasize glute contraction while extending the hips against a dumbbell."
}