Dumbbell Frog Hip Thrust
Maximize glute activation with the Dumbbell Frog Hip Thrust. This effective exercise targets your hips, building strength and power through a unique
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Frog Hip Thrust
Description
A lower body exercise that targets the glutes and hamstrings. The person lies flat on their back with bent knees and feet together, holding a dumbbell on their pelvis. They then lift their pelvis off the ground, pushing through their heels.
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How to do Dumbbell Frog Hip Thrust
- 01Setup
Lie on your back with your knees bent and feet together, allowing your knees to splay out to the sides in a frog-like position.
- 02Setup
Place a dumbbell horizontally across your lower abdomen/pelvis, holding it securely with both hands to prevent it from rolling.
- 03
Engage your core and glutes, then drive through the outer edges of your feet and heels to lift your hips off the ground.
- 04
Continue lifting until your body forms a straight line from your shoulders to your knees, squeezing your glutes powerfully at the top.
- 05
Slowly and with control, lower your hips back down to the starting position, maintaining tension in your glutes throughout the movement.
Tips
- Focus on pressing the outer edges of your feet and heels into the floor to enhance glute activation and stability.
- At the top of the movement, imagine you are trying to "tuck your tailbone" slightly to ensure full glute contraction and prevent lumbar hyperextension.
- Maintain a neutral neck position by keeping your gaze fixed on the ceiling or slightly above your knees to avoid strain.
- Control the eccentric (lowering) phase for at least 2-3 seconds; this increases time under tension and muscle growth.
Common mistakes
- Hyperextending the lower back instead of achieving full hip extension by not fully engaging the glutes at the top; focus on a strong glute squeeze and a slight posterior pelvic tilt.
- Allowing the knees to collapse inwards during the thrust; actively push your knees out to maintain the frog stance and maximize outer glute engagement.
- Using momentum to thrust the hips up quickly; perform the movement with controlled power, focusing on muscle contraction rather than speed.
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Is Dumbbell Frog Hip Thrust good for beginners?
Dumbbell Frog Hip Thrust is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Frog Hip Thrust?
You need Dumbbell to perform Dumbbell Frog Hip Thrust. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Frog Hip Thrust?
Focus on pressing the outer edges of your feet and heels into the floor to enhance glute activation and stability. At the top of the movement, imagine you are trying to "tuck your tailbone" slightly to ensure full glute contraction and prevent lumbar hyperextension. Maintain a neutral neck position by keeping your gaze fixed on the ceiling or slightly above your knees to avoid strain. Control the eccentric (lowering) phase for at least 2-3 seconds; this increases time under tension and muscle growth.
What are common mistakes when doing Dumbbell Frog Hip Thrust?
Hyperextending the lower back instead of achieving full hip extension by not fully engaging the glutes at the top; focus on a strong glute squeeze and a slight posterior pelvic tilt. Allowing the knees to collapse inwards during the thrust; actively push your knees out to maintain the frog stance and maximize outer glute engagement. Using momentum to thrust the hips up quickly; perform the movement with controlled power, focusing on muscle contraction rather than speed.
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Free · iPhone only · Available on the App Store