Frog Pumps (Dumbbell)
Trains the glutes. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use Frog Pumps (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 7 on the Glutes page.
Muscles worked
What Frog Pumps (Dumbbell) trains
Technique
How to do Frog Pumps (Dumbbell)
- Lie on your back with a dumbbell resting horizontally across your hips, holding it securely with both hands. Bend your knees, press the soles of your feet together, and let your knees fall out to the sides.
- Keeping your feet together and your upper back on the floor, drive through the outer edges of your feet to lift your hips toward the ceiling.
- Squeeze your glutes hard at the top of the movement, holding briefly.
- Lower your hips back to the floor with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your knees pushed out to the sides throughout to maximize glute activation.
- Focus on squeezing your glutes at the top rather than arching your lower back.
- Use a short, pumping rhythm with control; the range of motion is naturally smaller than a standard glute bridge.
- Exhale as you lift your hips and inhale as you lower them.
Substitutes
Swap Frog Pumps (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Frog Pumps (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.