Legs
Dumbbell Frog Press
A high-rep glute finisher designed to maximize time under tension and isolation without heavy spinal loading.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a gym mat with a single dumbbell placed on the floor near your hips.
Bend your knees and bring the soles of your feet together, allowing your knees to flare out to the sides in a diamond shape.
Place the dumbbell across your hips, holding it securely with both hands to ensure it does not shift during the movement.
Press through the outer edges of your feet to lift your hips toward the ceiling until your pelvis is fully extended.
Squeeze your glutes hard at the top of the movement while keeping your chin tucked and your ribcage down.
Lower your hips back toward the floor under control, stopping just before your glutes touch the ground to maintain tension.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively instead of tilting the pelvis.
- Allowing the knees to collapse inward rather than keeping them flared.
- Lifting the head off the floor which can strain the neck.
- Using a range of motion that is too shallow to engage the glutes.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.