Dumbbell Froggy Hip Thrust
Strengthen your glutes and thighs! The Dumbbell Froggy Hip Thrust targets your lower body for a more sculpted you.
The Dumbbell Froggy Hip Thrust is a compound exercise that mainly works the glutes & hips and hip adductors (inner thighs), with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Froggy Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Abdominals (rectus abdominis); Hamstrings
Dumbbell Froggy Hip Thrust Variations and Alternatives
How to do the Dumbbell Froggy Hip Thrust
Start by lying flat on your back on a mat or comfortable surface. Place the soles of your feet together with your knees bent outwards, creating a "frog" position.
Hold a dumbbell horizontally with both hands, positioning it securely above your pelvis. Ensure that you are able to maintain a firm grip throughout the exercise.
Pressing your heels together and engaging your core, drive through your heels to lift your hips upward. Your lower back should lift off the ground, and the movement should focus on squeezing the glutes.
Raise your hips until your body forms a straight line from your shoulders to the knees. Hold the top position for a second, making sure to maintain the tension in your glutes and inner thighs.
Lower your hips back down to the starting position in a controlled manner.
Repeat the motion for the desired number of repetitions and sets.
Tips: Keep your head and spine in a neutral position throughout the movement. Avoid overextending your lower back at the top of the thrust. Focus on reaching full hip extension. Start with a lighter weight to perfect your form and gradually increase the weight as you become more comfortable with the movement. Breathe out as you thrust upwards and inhale as you return to the starting position.
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Dumbbell Froggy Hip Thrust FAQs
What muscles does the Dumbbell Froggy Hip Thrust work?
The Dumbbell Froggy Hip Thrust mainly works the glutes & hips and hip adductors (inner thighs), with help from the core and hamstrings. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Dumbbell Froggy Hip Thrust?
None. The Dumbbell Froggy Hip Thrust is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Froggy Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Froggy Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Froggy Hip Thrust variations and alternatives?
Similar exercises include the Froggy Pump, Dumbbell Band Hip Thrust, Dumbbell Glute Bridge and Dumbbell Glute Bridge Skull-Crusher.
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