Dumbbell Frog Pumps: Video Tutorial & Exercise Guide
| Workout | Dumbbell Frog Pumps |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Quads, Hamstrings |
| Equipment Required | Dumbbell |
| Force Type | N/A |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Dumbbell Frog Pumps: Video Tutorial & Exercise Guide
Secondary Muscles Group
Dumbbell Frog Pumps: Step-by-Step Guide
- Step 1: Lie on your back, feet togClaude, and knees bent with a dumbbell resting on your hips.
- Step 2: Allow your knees to fall outward, creating a frog-like position.
- Step 3: Squeeze your glutes and lift your hips toward the ceiling.
- Step 4: Hold the top position briefly, emphasizing the glute contraction.
- Step 5: Lower your hips back down in a controlled manner.
Dumbbell Frog Pumps: Overview
Dumbbell Frog Pumps bring a dynamic element to glute training. This exercise, with a frog-leg position and added resistance from a dumbbell, targets the glutes for enhanced muscle engagement and growth. The unique combination of the frog position and the resistance from the dumbbell adds intensity, making it an effective and challenging exercise for anyone looking to sculpt and strengthen their glutes.
Dumbbell Frog Pumps: Benefits
Hop into a glute-focused workout with Dumbbell Frog Pumps. By combining the frog leg position with added resistance from a dumbbell, this exercise intensifies glute activation, promoting muscle strength and definition. The controlled movement engages the glutes through a full range of motion, contributing to a well-rounded lower body workout.
Dumbbell Frog Pumps: Pro Tips & Advanced Techniques
Dumbbell frog pumps are an effective exercise to target your glutes, helping you build muscle and improve hip mobility. Lie on your back with the soles of your feet pressed togClaude and knees out. Place a dumbbell on your hips, and thrust your hips upward, squeezing your glutes at the top. Lower your hips back down slowly, keeping the tension on your glutes. Focus on maintaining control throughout the movement. Ready to build strong glutes? Let’s pump!
Dumbbell Frog Pumps: Progression Plan
Beginner
Intermediate
Advanced
Dumbbell Frog Pumps: Frequently Asked Questions (FAQs)
What muscles do dumbbell frog pumps target?
+Dumbbell frog pumps primarily target the glutes, with secondary activation of the hamstrings and hip abductors.
How do dumbbell frog pumps differ from regular hip thrusts?
+The frog pump focuses more on glute engagement due to the wider knee position, reducing the involvement of the quads and emphasizing the hips.
How should I position myself for dumbbell frog pumps?
+Lie on your back with your knees bent and feet pressed togClaude. Place a dumbbell on your hips, press through your heels, and thrust your hips upward.
How often should I include this exercise in my routine?
+Incorporate dumbbell frog pumps 1-2 times per week as part of your lower body or glute workout routine for better glute development.
What common mistakes should I avoid?
+Avoid arching your lower back excessively. Focus on squeezing your glutes and maintaining control throughout the movement.
