Dumbbell Frog Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Tensor Fasciae Latae, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Weighted Hip Thrust
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Frog Hip Thrust
- Sit on the floor with your upper back against a bench or stability ball.
- Roll a dumbbell over your hips and grasp it with both hands.
- Plant your feet firmly on the ground, shoulder-width apart.
- Push through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower your hips back down and repeat for the desired number of repetitions.
Common Mistakes
- Overextending the lower back during the thrust.
- Not fully extending the hips at the top.
- Lifting the feet off the ground during the movement.
Modifications
- Perform without weights if required for beginners.
- Use a stability ball for support under the upper back.
Tips
- Feet should be shoulder-width apart for better stability.
- Engage the core to prevent unnecessary strain on the lower back.
- Focus on squeezing the glutes at the top of the movement.
Dumbbell Frog Hip Thrust Alternatives
Tags
glutes
strength
hips
core
fitness
dumbbell
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