What muscles does Frog Pumps (Dumbbell) work?

The Frog Pumps (Dumbbell) primarily targets the Hips, specifically the Glutes. It also engages secondary muscles including Hamstrings.

How often should I do Frog Pumps (Dumbbell)?

For optimal results, include Frog Pumps (Dumbbell) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Frog Pumps (Dumbbell)?

To perform Frog Pumps (Dumbbell), you will need dumbbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Frog Pumps (Dumbbell) suitable for beginners?

Yes, beginners can perform Frog Pumps (Dumbbell) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Frog Pumps (Dumbbell) at home?

Yes, Frog Pumps (Dumbbell) can be performed at home with minimal equipment. Dumbbell is typically accessible for home workouts.

Frog Pumps (Dumbbell)

Learn how to do the Frog Pumps (Dumbbell) with proper form, setup, and execution.

This dumbbell movement primarily targets hips, including glutes.

How to Perform Frog Pumps (Dumbbell)

1
Lie on your back on an exercise mat and place a dumbbell on your hips, holding it in place with both hands.
2
Bring the soles of your feet together and let your knees fall out to the sides.
3
Engage your abs and take a breath.
4
Drive your hips upward by squeezing your glutes, lifting them off the floor and exhale.
5
Slowly lower your hips back down and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.