Dumbbell Frog Hip Thrust

Muscles worked

Setup

1. Position your upper back against a stable bench with a dumbbell resting across your hips (use a pad for comfort).
2. Bring the soles of your feet together and pull them toward your glutes, allowing your knees to fall out to the sides in a 'frog' position.
3. Hold the dumbbell securely with both hands to prevent it from shifting during the movement.

How to do it

1. Drive through the outer edges of your feet to lift your hips toward the ceiling while exhaling.
2. Squeeze your glutes forcefully at the top of the movement, ensuring your hips reach full extension without arching your lower back.
3. Lower your hips back toward the floor with control while inhaling, stopping just before your glutes touch the ground.
4. Maintain a controlled 2-1-2 tempo: two seconds up, a one-second squeeze at the top, and two seconds down.

Form checklist

• Keep your chin tucked toward your chest throughout the entire movement to protect your spine.
• Ensure the soles of your feet remain pressed firmly together.
• Keep your knees pushed out wide to maintain constant tension on the glute medius.
• Avoid over-extending the lower back; the movement should come entirely from the hips.

Pro tips

• Focus on a posterior pelvic tilt at the top of the rep—think about 'scooping' your tailbone under to maximize the glute squeeze.
• Press the outer edges of your feet into the floor as hard as possible to increase lateral glute engagement.

Make it harder

• Place a resistance band around your thighs, just above the knees, to add extra tension against hip abduction.
• Incorporate a 3-second isometric hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the dumbbell frog hip thrust work?

The dumbbell frog hip thrust primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell frog hip thrust?

The dumbbell frog hip thrust uses dumbbell.

Is the dumbbell frog hip thrust good for beginners?

The dumbbell frog hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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