Dumbbell Frog Hip Thrust
Expert Advice
Focus on driving through your heels and squeezing your glutes at the top of the movement for maximum activation.
How-to-do Steps
- Lie on your back with your knees bent and feet together, holding a dumbbell on your pelvis.
- Open your knees outwards while keeping your feet together.
- Thrust your hips upwards, lifting your glutes off the ground.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Frog Hip Thrust primarily targets the Glutes, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Frog Hip Thrust work?
Dumbbell Frog Hip Thrust primarily targets the Glutes. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Frog Hip Thrust?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Frog Hip Thrust suitable for beginners?
Yes, Dumbbell Frog Hip Thrust is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
