Dumbbell Frog Hip Thrust
Overview
- Target Muscle Groups:
- Glutes, upper legs.
- Equipment:
- Dumbbell.
- Difficulty:
- Beginner.
General Information
Dumbbell Frog Hip Thrust is a compound exercise that primarily targets the glutes and hip abductors. It is a beginner-level movement using a soles-together stance to emphasize hip external rotation and glute contraction with added load.
The frog stance reduces hamstring contribution and increases glute demand, making it effective for hypertrophy and a strong peak contraction. It requires only a dumbbell and floor space, making it accessible in most settings.
Keeping the knees wide and soles together biases the lateral fibers while limiting quad involvement. A brief pause at lockout enhances mind-muscle connection without heavy loads or complex setup.
This suits beginners learning to feel the glutes, as well as lifters chasing a focused pump. Expect a strong squeeze at the top if you avoid arching the lower back and keep ribs down throughout the set.
Instructions
- Lie on your back, bring the soles of your feet together (knees wide), and place a dumbbell over the hip crease with both hands stabilizing it.
- Brace lightly, tuck the pelvis slightly, and keep the ribs down to avoid excessive lower-back arching.
- Drive the hips upward by squeezing the glutes while keeping knees wide and soles pressed together for stability and tension.
- Pause at the top with a straight line from knees through hips to shoulders; do not chase extra height by arching the back.
- Lower under control until the hips gently touch down, maintaining knee position and band-like tension from the foot contact if needed.
- Keep breaths steady and the dumbbell stable; adjust hand placement if it shifts during the set.
Common Mistakes
Injuries
Dumbbell Frog Hip Thrust is a low risk exercise when performed with proper technique.
Potential strain comes from arching the lower back or letting the knees collapse. Keep a slight pelvic tuck and control the top position with a pause rather than bouncing reps.
Regress by using body weight or a shorter range. Progress with heavier loads or longer pauses. Stop if you feel pinching in the hips or discomfort at the pubic bone from weight placement.
Frequently Asked Questions
- Q: Why use the frog stance?
It reduces hamstring assistance and increases glute focus through external rotation, often improving the feel of the top contraction.
- Q: Do I need a bench?
No - this variation is performed on the floor. If you want more range, consider a standard hip thrust with shoulder elevation using a bench.
- Q: What rep range works best?
Use 10-20 reps per set with a crisp pause at lockout. Add load when you can hold position without arching or knee drift for the full set.
- Q: How should I breathe?
Exhale as you drive up into the top position and inhale as you lower. Maintain a gentle brace and avoid breath-holding that encourages back arching.
Overview
- Target Muscle Groups:
- Glutes, upper legs.
- Equipment:
- Dumbbell.
- Difficulty:
- Beginner.