Dumbbell Frog Pump

Description

This exercise uses a dumbbell as resistance the same as doing the glute/hip bridge but with a slight difference of having the sole of the feet together and the knees pointing outward like a frog.

Benefits

  • This isolation exercise works mostly on the glutes with an emphasis on the gluteus medius muscle.
  • Helps addressing any muscle imbalances between specific muscles of the hips.

Risks

  • This exercise may not be suitable for individuals with any joint problems in their hips, knees, and ankles.
  • This exercise can injure the lower back if not properly executed.
  • This exercise is not recommended for beginners.
  • Proper load or resistance progression is advised when doing this exercise for safety.

Additional Information

Target Muscles

Glutes, Hamstrings

Secondary Muscles

Calves, Quads

Stabilizer Muscles

Abs

Experience

Beginner (1-2 years)

Equipment

1 x Dumbbell

Exercise Type

Strength

Exertion

60%

Cardio Intensity

40%

Force

Push

Mechanic

Compound

Force Detail

Bilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

N/A

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