Frog Pumps (Dumbbell)

How to do it

1. Lie on your back on the floor with your knees bent and the soles of your feet together, allowing your knees to fall open to the sides (butterfly position).
2. Place a dumbbell across your lower abdomen/hip crease and hold it in place with your hands.
3. Engage your glutes and press through the outer edges of your feet and heels to lift your hips off the floor.
4. Drive your hips upwards until your body forms a straight line from your knees to your shoulders, squeezing your glutes powerfully at the top.
5. Slowly lower your hips back down to the starting position, maintaining tension in your glutes throughout the movement.
6. Repeat for the desired number of repetitions.

More glute exercises

Deadlift (Dumbbell)

Dumbbell Snatch

Overhead Dumbbell Lunge