Frog Pump

Frog Pump 

Target Area: Lower Body 

Equipment: 1 x Dumbbell

  1. Start in a glute bridge position with your back flat on the ground and a dumbbell across your hips and above the pelvis comfortably. 
  2. Tuck your neck into your chest and dig your elbows into the ground. 
  3. Put the bottoms of your feet together and have your heels as close to your buttocks as possible. 
  4. Thrust into the air while maintaining a neutral back and lower slowly until your buttocks touches the ground. This is one repetition.



Increase the weight of the dumbbell or number of repetitions.


Move your feet further away from your body.


Dumbbell Hip Thrust