Step by step instructions, muscle activation and variants for the Dumbbell Frog Hip Thrust.
The dumbbell frog hip thrust is a glute-focused floor exercise performed with the soles of the feet together in a frog or butterfly position. This foot placement externally rotates the hips, shifting more emphasis onto the glutes and inner thighs compared to a standard hip thrust.
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The Dumbbell Frog Hip Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.