Dumbbell Frog Hip Thrust

Description

How to Do Dumbbell Frog Hip Thrust

1. 1
   Setup

   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.

2. 2
   Setup

   Place a dumbbell horizontally across your lower abdomen/pelvis, holding it securely with both hands to prevent it from rolling.

3. 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. 4

   Continue lifting until your body forms a straight line from your shoulders to your knees, squeezing your glutes powerfully at the top.

5. 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.