Variations of Dumbbell Frog Hip Thrust
Dumbbell One Arm Thruster
Perform a powerful full-body dumbbell one-arm thruster to build strength and power.
Dumbbell Sumo Pull Through
Master the Dumbbell Sumo Pull Through to build powerful glutes and hamstrings. This dynamic exercise uses a wide sumo stance to pull a dumbbell through
Dumbbell Single Leg Hip Thrust
Strengthen your glutes and hamstrings with the Dumbbell Single Leg Hip Thrust. Master this unilateral exercise for improved balance and powerful hip
Dumbbell Hip Thrust
Strengthen your glutes and hamstrings with the dumbbell hip thrust. This powerful exercise builds lower body strength, shape, and stability, using a
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
- 1Setup
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.
- 2Setup
Place a dumbbell horizontally across your lower abdomen/pelvis, holding it securely with both hands to prevent it from rolling.
- 3
Engage your core and glutes, then drive through the outer edges of your feet and heels to lift your hips off the ground.
- 4
Continue lifting until your body forms a straight line from your shoulders to your knees, squeezing your glutes powerfully at the top.
- 5
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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