Dumbbell Frog Hip Thrust
Description
The dumbbell frog hip thrust is performed with the soles of the feet pressed together and knees turned out to the sides, creating a frog-leg position. Holding a dumbbell on the hips, you thrust the hips up by squeezing the glutes and adductors. The frog position increases glute medius and adductor activation compared to a standard hip thrust.
Muscle Group
Equipment Required
Dumbbell Frog Hip Thrust Instructions
- Sit on the floor with your upper back against a bench.
- Bring the soles of your feet together with knees bent and turned out to the sides.
- Place a dumbbell across your hips and hold it in place.
- Brace your core and pin your shoulder blades to the bench.
- Drive your hips up by squeezing your glutes and pressing your feet together.
- Continue lifting until your hips are fully extended and your body forms a straight line.
- Squeeze your glutes hard at the top with knees still turned out.
- Lower your hips back down with control.
Dumbbell Frog Hip Thrust Form & Visual
Dumbbell Frog Hip Thrust Benefits
- Hits glutes and adductors together
- Stronger gluteus medius engagement than standard hip thrust
- Builds full glute development
- Useful for breaking through hip thrust plateaus
- Strong functional glute strength
- Easy to scale by changing dumbbell weight
Dumbbell Frog Hip Thrust Muscles Worked
- Gluteus maximus
- Gluteus medius
- Adductors
- Hamstrings
- Hip flexors (stabilizers)
Dumbbell Frog Hip Thrust Variations & Alternatives
- Hip Thrust
- Glute Bridge
- Frog Pump
- Dumbbell Hip Thrust
