Dumbbell Frog Hip Thrust
Gym Exercise Card
Equipment
The Dumbbell Frog Hip Thrust is designed to target the glute muscles by using a unique foot positioning. This exercise increases activation of the gluteus maximus and is great for building strength and improving hip stability.
How to do it
- Lie on your back with knees bent and feet together in a frog position.
- Place a dumbbell on your hips, holding it with both hands for stability.
- Squeeze your glutes and raise your hips towards the ceiling.
- Pause at the top and lower back down slowly.
- Repeat for desired repetitions.
Muscles worked
Primary Gluteus Maximus
Secondary Adductor Magnus Hamstrings Quadriceps
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