LiftsmithDumbbell frog pump alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the dumbbell frog pump, best matches first.
- Soles-together glute bridgeTrains the glutes, same movement, no equipment.
- Back extensionTrains the glutes, same movement, needs flat bench.
- Ball squeeze bridgeTrains the glutes, same movement, needs medicine ball.
- Band deadliftTrains the glutes, same movement, needs resistance bands.
- Band hip thrustTrains the glutes, same movement, needs resistance bands and flat bench.
- Band Romanian deadliftTrains the glutes, same movement, needs resistance bands.
- Banded glute bridgeTrains the glutes, same movement, needs resistance bands.
- Barbell glute bridgeTrains the glutes, same movement, needs barbell.
- Barbell hip thrustTrains the glutes, same movement, needs barbell and flat bench.
- Bench reverse back raiseTrains the glutes, same movement, needs flat bench.
- Bench reverse hyperTrains the glutes, same movement, needs flat bench.
- Cable Romanian deadliftTrains the glutes, same movement, needs cable machine.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever