Muscles Worked in Dumbbell Frog Pumps
Primary muscles worked:
Secondary muscles worked:
How to Do Dumbbell Frog Pumps
- Lie on your back and bring the soles of your feet together into a frog position, try to bring your feet as close to your butt as possible. Place a dumbbell on your hips.
- Make sure to keep your core activated, and the lower back and shoulders pressed down on the floor before starting the movement.
- Press your feet down into the floor and squeeze your glutes to thrust your hips upwards.
- Pause at the top and then reverse the movement. Make sure to do the entire movement slow and controlled.
The frog pump is a glute exercise that requires no equipment, making it good for home workouts. It can also be used as a warm-up exercise. It’s up to you whether you want to make or avoid eye contact with other people while doing frog pumps.
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Text and graphics from the StrengthLog app.