Dumbbell frog pump

A compound exercise for the glutes, with help from the adductors. Equipment: dumbbells.

Orbit

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WorksGlutesAdductors

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie on your back, soles together, knees out, a dumbbell on your hips.
Pump the hips up quickly
Squeeze hard at the top every rep

Muscles worked

Dumbbell frog pump: 3D figure mid-rep with the glutes highlighted

Glutes · main
Adductors

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all dumbbell frog pump alternatives.

Soles-together glute bridgeNo equipment
Back extensionFlat bench
Ball squeeze bridgeMedicine ball
Band deadliftResistance bands
Band hip thrustResistance bands and Flat bench
Band Romanian deadliftResistance bands

More glutes exercises

DeadliftBarbell
Trap bar deadliftTrap bar
Power cleanBarbell
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine

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