Dumbbell Frog Pump

oec:dumbbell-frog-pump

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Dumbbell Frog Press, Weighted Frog Pump, Dumbbell Frog Bridge

How to do it

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.

Movement

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

Hyperextending the lumbar spine at the top of the movement.: Keep your ribs pulled down, tuck your chin toward your chest, and stop lifting once your glutes fully contract.
Allowing the knees to cave inward during the press.: Actively keep the knees flared open with the bottoms of the feet pressed together throughout the set.

Safety

Use a towel or pad under the dumbbell if it causes uncomfortable pressure on the pelvic bones.

Muscles

Gluteus maximus prime mover
Gluteus medius synergist
Adductor magnus synergist
Erector spinae stabilizer
Rectus abdominis stabilizer

Joints

Hip: Extension
Lumbar spine: Isometric stabilization

Details

Movement: Hip hinge
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: push
Laterality: bilateral
Kinetic chain: closed
Level: beginner
Equipment: Dumbbell
Record: Repetitions and Load
Load: external, total

variation of Glute Bridge
substitute for Dumbbell Hip Thrust
substitute for Glute Bridge

Sources

wger: Dumbbell Frog Press, by JohnPreston (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-frog-pump.json