Dumbbell Frog Hip Thrust

Dumbbell Frog Hip Thrust

The Dumbbell Frog Hip Thrust is an effective lower body exercise that primarily targets your glutes, hamstrings, and quadriceps. It is a variation of the traditional hip thrust exercise that adds an extra challenge to your workout routine. To perform this exercise, you will need a set of dumbbells and a flat bench. The starting position for the Dumbbell Frog Hip Thrust is similar to that of a traditional hip thrust. However, instead of placing your feet flat on the ground, you will bring the soles of your feet together, forming a diamond shape. This foot positioning helps to activate the glutes even more. As you lift your hips off the ground, keep your core engaged and squeeze your glutes at the top of the movement. Add dumbbells to increase resistance and make the exercise more challenging. Make sure to maintain a slow, controlled tempo throughout the exercise for maximum muscle activation. Incorporating the Dumbbell Frog Hip Thrust into your workout routine can help you build strength and definition in your glutes, hamstrings, and quads. It is also beneficial for improving hip mobility and stability. Remember to start with lighter weights and gradually increase as your strength progresses.


  • Start by sitting on the floor with your back against a bench or elevated surface.
  • Hold a dumbbell in both hands and place it on top of your thighs.
  • Bend your knees and position your feet flat on the floor, hip-width apart.
  • Keep your feet pressed firmly on the ground as you roll the dumbbell down towards your shins.
  • Then, slowly lean back and lift your feet off the ground, bringing your knees towards your chest.
  • Maintain a tight core and keep your back straight throughout the movement.
  • Press your feet together and lower the dumbbell between your knees, keeping your elbows slightly bent.
  • Exhale and drive through your heels to extend your hips upwards, squeezing your glutes at the top.
  • Pause for a moment at the top of the movement, focusing on engaging your glutes.
  • In a controlled motion, lower your hips back down towards the floor, maintaining control of the dumbbell.
  • Repeat the movement for the desired number of repetitions, ensuring proper form and technique throughout.

Tips & Tricks

  • Gradually increase the weight of the dumbbell to progressively challenge your muscles and continue seeing progress.
  • Engage your core throughout the exercise by actively bracing your abs to maintain stability and protect your lower back.
  • Focus on proper form and technique by ensuring your glutes are fully engaged during the hip thrust movement.
  • Don't rush through the exercise - perform each repetition in a slow and controlled manner to maximize muscle activation.
  • Incorporate a variety of hip thrust variations to target different angles and engage different muscle fibers for overall development.
  • Include other compound exercises like squats and deadlifts in your workout routine to further enhance your glute and lower body strength.
  • Fuel your body with a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats to support muscle growth and recovery.
  • Stay consistent with your training regimen and aim to progressively overload your muscles by increasing weight or repetitions over time.
  • Listen to your body and take rest days when needed to avoid overtraining and promote optimal muscle recovery.
  • Consider working with a fitness professional to ensure proper exercise execution and to receive personalized guidance in reaching your fitness goals.


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