Dumbbell Frog Hip Thrust Alternative
12 substitute exercises that target the same muscles
Dumbbell Sumo Deadlift
Dumbbell Curtsey Lunge
Dumbbell Side Squat
Dumbbell Sumo Squat off Benches
Dumbbell Bar Grip Sumo Squat
Dumbbell Rear Lunge from Step
Landmine Sumo Squat
Barbell Sumo Deadlift
Kettlebell Sumo Squat
Barbell Sumo Squat
4 Reverse Lunge and 4 Side Taps
Plyo Side Lunge Stretch
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Dumbbell Frog Hip Thrust trains
Primary Gluteus Maximus
Secondary Adductor Magnus Hamstrings Quadriceps
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