Frog Pumps (Dumbbell)
Complete guide to Frog Pumps (Dumbbell). Learn proper form, technique, and execution. Targets Hips — Glutes. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Frog Pumps (Dumbbell)
Lie on your back on an exercise mat and place a dumbbell on your hips, holding it in place with both hands.
Bring the soles of your feet together and let your knees fall out to the sides.
Engage your abs and take a breath.
Drive your hips upward by squeezing your glutes, lifting them off the floor and exhale.
Slowly lower your hips back down and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |