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Glutes
Frog Pumps
Dumbbell
A loaded frog-pump variation that adds resistance across the hips for greater glute challenge.
Level
Beginner
Equipment
Dumbbell
Focus
Glutes
Choose variation
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
01
Secure the dumbbell across the hips.
02
Keep the soles of the feet together.
03
Drive the hips upward.
04
Finish with the glutes rather than the lower back.
Common Mistakes
Watch for this.
01
Allowing the dumbbell to shift.
02
Overextending at the top.
03
Moving too quickly.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
The Glute Edit
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