Prone Frog Pump with Dumbbell
High-rep glute activation
LegsIntermediateStrengthPump
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Pump |
| Sets & reps | 5 sets × 12 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie face down
- Step 2: Knees bent wide like frog
- Step 3: Place dumbbell on glutes
- Step 4: Lift hips by squeezing glutes
- Step 5: Lower with control
Equipment
- Dumbbell optional
Coaching tips
Benefits
High-rep glute activation
Common mistakes
Overarching lower back
Make it harder
Heavier dumbbell on hips
Make it easier
Bodyweight frog pump
Breathing
Exhale squeezing
Build a workout with this exercise
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Beginner · 4 sets × 12-15 repsGeneral 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.