How is this different from a standard Glute Bridge?

The frog press uses an abducted hip position which reduces hamstring involvement and places a greater emphasis on the gluteus medius and maximum contraction.

Where should I feel the most tension?

You should feel a deep burn in the center and sides of your glutes; if you feel it mostly in your lower back, tuck your tailbone more aggressively.

Can I perform this exercise without a weight?

Yes, performing this as a bodyweight movement is an excellent way to master the form and mind-muscle connection before adding a dumbbell.

Dumbbell Frog Press: Master the Glute-Building Move

Learn how to perform the dumbbell frog press with perfect form to isolate your glutes, improve hip mobility, and build lower body strength.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Hamstrings
Adductors
Lower Back

Related Guides

Glutes · Legs