Exercise guide · beginner
Dumbbell Frog Pump
Dumbbell Frog Pump uses dumbbells in a isolation movement that primarily trains glutes. Use it to train the target muscles through a stable, measurable range.
- Equipment
- dumbbells
- Typical range
- 12–30 reps
- Also works
- Supporting stabilizers
01 · Set up
Set the listed equipment in a stable position and choose a resistance you can control through the full exercise.
Take the exercise-specific starting position, brace the non-working joints, and clear the movement path.
02 · Perform
Move through the exercise-specific path without borrowing momentum from the torso or adjacent joints.
Use the largest comfortable range you can control while keeping the resistance aligned.
Return deliberately to the starting position and reset before repeating.
Coaching tips
- Keep the non-working joints still.
- Use the full controlled range.
- Own the return phase.
Common mistakes
- Moving the torso to create momentum.
- Using resistance that shortens the range.
- Letting the resistance drop on the return.
What it should feel like
Expect controlled effort through the glutes, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives