Dumbbell Frog Hip Thrust

The dumbbell frog hip thrust is a variant of the traditional hip thrust workout performed without weights. If done regularly with proper form, the exercise works the glutes and hip abductors, leading to their gradual development.

The dumbbell frog hip thrust exercise is becoming a mainstay in strength and power training regimens. It is because this exercise actively improves a person's functional capability, athletic performance, and overall health. When compared to popular workouts like lunges and squats, it includes hip external rotation, which effectively strengthens multiple lower-body muscles.

This review assesses the effectiveness of the dumbbell frog hip thrust workout. Learn expert tips, optimal sets, and overall benefits of this exercise.

How To Do

  1. Choose a single dumbbell that offers appropriate resistance and allows good exercise form.
  2. Lay an exercise mat on the ground and sit on it with the soles of the feet flat on the mat and knees bent.
  3. Position the dumbbell across your hips. Hold it firmly on its sides with your hands to secure it in place when making the exercise motions.
  4. To form a frog-like position, bring the soles of your feet together and drop your knees to the sides.
  5. Squeeze the glutes as you press the hips up with the edges of your feet. Do not break the frog position as you press your hips as high as possible.
  6. Pause for two seconds in the top exercise position to allow the glutes to contract fully.
  7. Lower the hips steadily and slowly to the starting position. Don't let your hips rest on the floor. Stop at a slight distance from the ground.
  8. Repeat the exercise for the desired amount of sets.

Tips From Expert

  • Before starting, squeeze the midsection muscles to tighten the core for torso stabilization. This will also reduce the risk of lower back injury.
  • Prioritize activating your glutes by ensuring they are squeezed all through the exercise motion.
  • Other than activating the glutes, prioritize external hip rotation. This can be accomplished by keeping your knees wide apart throughout the workout.
  • Limiting the exercise motion to the hip region will help you avoid arching your back at the top position.
  • Master your breathing while performing the up and down motions to improve stability and focus. Exhale on the way up and inhale when lowering the hips.

Optimal Sets and Reps

Dumbbell frog hip thrusts are most effective when performed in a set and rep range appropriate for your fitness goals. The table below shows recommended sets and reps for various fitness levels and goals.

Training Type Sets Reps
Strength Training 4–6 4–6
Hypertrophy 3–5 8–12
Endurance Training 2–4 15–20
Power Training 3–5 3–5 (Explosive)
Optimal Sets & Reps of Dumbbell Frog Hip Thrust

How to Put in Your Workout Split

The dumbbell frog hip thrust is a dynamic lower-body exercise that works well with various exercise routines. As such, it can be programmed in the following ways:

Upper And Lower Body Split — This workout plan designates specific days for upper and lower body training. The dumbbell frog hip thrust can be effectively incorporated into lower-body workout days alongside other dumbbell leg workouts, providing a balanced routine that strengthens the glutes and posterior chain.

An example of such a split can feature four exercise days weekly with two days dedicated to the lower body. For such days, you can start with four sets of deadlifts, three sets of lunges, and four sets of dumbbell frog hip thrusts. You can then end with three sets of Bulgarian split squats, three sets of leg curls, and three sets of calf raises.

Full-Body Split — In this split, the focus is exercising major muscle groups all over the body. You can integrate three sets of dumbbell frog hip thrusts complemented by three sets of squats, push-ups, bent-over rows, and planks. The full-body split can be done twice or three times a week.

Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gluteus

Your gluteus muscles are positioned in your buttocks. It consists of three parts: the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus muscle is primarily activated during this exercise.

The gluteus maximus’ muscle activation rate varies between 55%–105% during the barbell hip thrust. In contrast, the gluteus medius exhibits a muscle activation rate of about 45% during this exercise. This gives us an idea of how these muscles are engaged during the frog hip thrust.

During the dumbbell frog hip thrust, these primary muscles aid in the hip thrust movement against the dumbbell's weight.

The outward positioning of the knees during the thrusting motion emphasizes the glutes, which bear the majority of the workload. The frog-leg posture reduces hamstring engagement while increasing hip abductor engagement.

The glutes are most activated at the exercise's top position when the hips are fully thrust up. This is why it's critical to pause and squeeze at the top to ensure maximum glute muscle contraction.

Combine this exercise with other gluteus medius exercises for a good glute challenge.

Secondary Muscle Groups

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Hamstrings

The hamstrings are a group of muscles located along the back of your thigh. They extend from the sit bone to just below the knee.

The hamstrings facilitate hip extension during the dumbbell frog hip thrust but are not as active as the glutes. They are moderately activated at approximately 35%–85% during a barbell hip thrust. This great variation is explained by the different studies and depending on which part of the hamstrings were studied. Still, it can give us an idea of their engagement during the dumbbell frog hip thrust.

The main function of the hamstrings is hip extension and knee flexion. According to this study, when the feet are further away from the body, it increases activation of the hamstrings. During the dumbbell frog hip thrust, the feet are fairly close to the body. We can suppose that this would reduce their engagement in comparison to the glutes.

Upper Rectus Abdominis

The upper rectus abdominis is located in the front of the abdomen. It extends vertically from the rib cage to the mid-abdomen.

The upper rectus abdominis is one of the abdominal muscles that comprise the six-pack. They are activated to keep the spine in a neutral position and the core stable during the exercise movement.

Lower Rectus Abdominis

Situated in the front region of the abdomen, the lower rectus abdominis extends from the base of the ribs to the pubic bone.

The lower rectus abdominis and upper rectus abdominis muscles are also activated during the dumbbell frog hip thrust. Since the spine remains neutral throughout the movement, this muscle will act as a stabilizer. It promotes core engagement and pelvic stability and prevents back hyperextension.

Obliques

The obliques are a group of abdominal muscles that extend diagonally from the bottom of the rib cage all the way to the pelvis.

To maintain the frog-like posture, the torso and pelvis must be stabilized against shifting position. This requires the use of the oblique muscles. As a result, the muscles are activated as secondary movers to help with stability and proper exercise form. Including other oblique exercises in your routine can further strengthen these muscles.

Hip Adductors

Hip adductors are located in the inside portion of the thigh and help to align the lower body with the midsection. They also act as stabilizers during the dumbbell frog hip thrust to keep the frog-like position at the hip while moving.

Erector Spinae

The erector spinae muscles are located along the length of the spine and are secondary movers during the dumbbell frog hip thrust. To maintain the hip thrust motion in the frog-like posture, the back must be kept stable. The erector spinae prevents the lower back from moving during the workout.

Research shows that the muscle activation rate of these muscles during a barbell hip thrust can reach approximately 85%.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Deadlift

Dumbbell Sumo Squat

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Deadlift

Barbell Squat

Bodyweight Squat

Donkey Kick

Cobra Stretch

Lying Glute Stretch

Bodyweight Single-leg Deadlift

Bridge Kick

Glute Bridge March

Who Should Do?

Athletes Focused On Explosive Power

Dumbbell frog hip thrusts are an excellent workout that may benefit athletes, particularly those involved in explosive and lower body-power sports. This may include activities such as running, weightlifting, and football, where the glutes and hamstrings are heavily engaged. 

This exercise especially can help improve short sprints, jumps, and heavy lifts. It will undoubtedly assist create stronger hip drive, resulting in faster accelerations and decelerations and, overall, greater athletic performance.

Bodybuilders And Fitness Enthusiasts

Dumbbell frog hip thrusts are ideal for bodybuilders and fitness enthusiasts aiming to develop and isolate their glutes. Because of its unique positioning, the exercise targets your glutes significantly more accurately than a standard hip thrust or even a squat. This makes it ideal for those who struggle to engage these muscles during other lower-body workouts.

The workout not only makes your glutes bigger and stronger, but it also improves muscle tone and symmetry. Therefore, bodybuilders and fitness enthusiasts seeking to enhance the aesthetic appearance of their glutes can benefit from this exercise. 

This is particularly valuable for those preparing for competitions or pursuing personal fitness goals. This is as long as they add it to their training regimen with consistency.

Who Should Not Do?

People With Hip, Knee, Or Lower Back Pain

Individuals experiencing hip, knee, or lower back pain may need to avoid the dumbbell frog hip thrust. This is because it requires leg and hip alignment, which may increase tension in these regions. The motion puts additional strain on the lower back and hips, perhaps aggravating or causing pain.

Additionally, those with previous injuries or joint pain in the lumbar area or lower body should be cautious with this workout. Instead, they should focus on exercises that lessen joint load or use alternative glute exercises. Some examples of alternatives include glute bridges or quadruped leg lifts.

If you suffer from a current injury, it is advised to seek professional help. Consult with a physical therapist or enlist the help of a coach for expert advice. 

Beginners In Strength Training

Dumbbell frog hip thrusts are not something a beginner should attempt, especially without proper guidance. 

To achieve a good outcome, the proper setup is required. Maintaining perfect form during the activity helps to avoid injuries.

This requires extensive knowledge of the body in this posture. Poor form and performance may result in low muscle activation or possibly lower back and hip discomfort.

For beginners in strength training, bodyweight glute bridges and classic hip thrusts are safer alternatives. Only after developing proper technique and strength can novices attempt advanced exercises like the dumbbell frog hip thrust.

Benefits Of The Exercise

Builds Strength

The dumbbell frog hip thrust works primarily to strengthen the glutes, hamstrings, and lower back. It is a highly effective exercise that focuses heavily on the posterior chain. This makes it ideal for various athletic tasks, such as running, jumping, and lifting. 

By adding this exercise into one’s training regimen on a regular basis, an athlete can build a significantly improved performance. This allows them to lift more weight in the gym and dominate in sports. 

Tones Muscles

Most people exercise to tone or define their muscles for health and appearance. One of the main benefits of the dumbbell frog hip thrust is that it shapes and tones the glutes and hamstrings. 

The frog-legged position engages the gluteal muscles in a different way than a typical hip thrust, resulting in better toning.

Supports Hip Mobility And Stability 

The frog-legged thrust posture increases the range of motion in the hips. This makes it an excellent exercise for anyone trying to improve hip flexibility. Hip mobility increases the efficiency of movement in workouts like squats, lunges, and deadlifts.

The workout also makes the hips more stable. This is important for balance and posture, especially when playing sports that require quick changes of direction. 

Frequently Asked Questions

Are dumbbell frog hip thrusts effective?

Yes, dumbbell frog hip thrusts primarily target the glutes, which are vital for lower body strength and toning. It also targets secondary muscles such as the hamstrings, rectus abdominis, obliques, hip abductors, and erector spinae.

What do dumbbell frog hip thrusts work?

Dumbbell frog hip thrusts primarily focus on the glutes and hamstrings, followed by secondary activation of the core, lower back, and hips.

How many dumbbell frog hip thrusts should I do?

Depending on your strength level and overall goals, you should aim for the ideal sets and reps provided in the table above.

How often should I do dumbbell frog hip thrusts?

Perform dumbbell frog hip 2–3 times per week, with rest periods in between sets. This allows your muscles to recover and avoid overtraining your glutes and hamstrings.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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