Frog Pump
The frog-legged glute bridge with a dumbbell held on the hips: soles together, knees wide, the hips pump up in short quick reps.
How to do it
Setup
On the back, soles together, knees dropped wide, a dumbbell held upright on the hips with both hands.
Steps
- Pump the hips up in short, quick reps.
- Hold the dumbbell steady on the hips throughout.
- Squeeze the glutes at each top, soles still together.
Common mistakes
Dumbbell sliding toward the ribs: keep it pinned on the hip bones. Grinding slow, full-range reps: this is a quick, short pump; keep the rhythm. Lower back doing the lift: small range, glutes only.
Breathing
Short exhales on each pulse.
