Modified Dumbbell Frog Pump on Bench
Loaded frog-pump variation that maximizes glute activation with a dumbbell.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-20 reps |
| Estimated calories burned | ~39 kcal |
How to do it
- Lie with upper back on a bench, soles of the feet together, knees out.
- Hold a dumbbell on the hips.
- Drive through the edges of the feet to lift the hips and squeeze the glutes.
- Lower with control.
- Repeat for desired reps.
Equipment
- Dumbbells
- Bench
Coaching tips
Benefits
Loaded frog-pump variation that maximizes glute activation with a dumbbell.
Common mistakes
Avoid pushing through the toes or overextending the lower back.
Make it harder
Increase dumbbell weight or add a pause.
Make it easier
Perform bodyweight only.
Breathing
Exhale as you thrust, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.