Dumbbell Frog Hip Thrust
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Hips
- Tipo
- Strength
The dumbbell frog hip thrust is a glute-focused strength exercise that works the muscles of the hips and rear by driving them up against a loaded dumbbell. The "frog" foot position — soles pressed together with knees splayed out — rotates the hips outward so the glutes do the lifting with little help from the thighs, making it a precise way to build and shape the glutes.
Cómo hacer el Dumbbell Frog Hip Thrust
- 1Sit on the floor with your upper back resting against a bench and the bench edge just below your shoulder blades.
- 2Bring the soles of your feet together and let your knees fall out to the sides so your legs form a diamond shape.
- 3Place a dumbbell across the front of your hips, holding it in place with both hands and resting it on a pad or towel for comfort.
- 4Brace your core, tuck your chin slightly, and press the outer edges of your feet into the floor.
- 5Drive your hips straight up by squeezing your glutes until your torso and thighs form a straight line.
- 6Pause at the top and squeeze your glutes hard for a moment without overextending your lower back.
- 7Lower your hips under control back toward the floor, keeping tension on the glutes the whole way down.
- 8Complete your reps, then set the dumbbell down to the side with control.
Consejos de técnica
- Keep your knees pushed out throughout the set so the work stays in the glutes rather than the thighs.
- Finish each rep by squeezing your glutes at the top, not by arching your lower back.
- Keep your chin tucked and ribs down so the lift comes from the hips and not from over-arching the spine.
- Use a slow, controlled tempo and a brief pause at the top — momentum here mostly cheats the glutes.
- Rest the dumbbell on a pad, towel, or cushion across your hips so the weight is comfortable enough to push hard.
Errores comunes
- Letting the knees drift back in toward each other, which shifts the load to the thighs and reduces glute activation.
- Overextending at the top by arching the lower back instead of squeezing the glutes, which stresses the spine.
- Using momentum to bounce the hips up, which removes tension from the glutes and makes the rep less effective.
- Not raising the hips high enough to reach full extension, leaving the top of the glute contraction untrained.
- Letting the dumbbell slide or balancing it carelessly, which breaks form and can be uncomfortable or unsafe.
Preguntas frecuentes
What muscles does the dumbbell frog hip thrust work?
It primarily targets the glutes. The frog foot position turns the hips outward so the glutes do most of the lifting, with minimal contribution from the front of the thighs.
Why are my feet together in the frog hip thrust?
Pressing the soles together and letting the knees fall out rotates the hips externally, which biases the movement toward the glutes and takes the quads largely out of the lift.
Is the dumbbell frog hip thrust good for beginners?
Yes. It is a controlled, low-skill way to learn to feel and engage the glutes. Start with a light dumbbell, focus on the top squeeze, and add weight as your form holds.
How many sets and reps should I do?
Three to four sets of 12 to 20 reps works well for this exercise. Because it isolates the glutes, higher reps with a controlled squeeze tend to be more effective than heavy, sloppy ones.
What is a good alternative to the dumbbell frog hip thrust?
The standard dumbbell hip thrust with feet flat and shoulder-width is a close alternative, and the glute bridge on the floor is a good lighter option when you don't have a bench.
