Legs · Dumbbell
Dumbbell Frog Hip Thrust
How to do the dumbbell frog hip thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit with your upper back against a bench and hold a dumbbell across your hips. Bring the soles of your feet together and let your knees fall open in a frog position, then drive through the outer edges of your feet to thrust your hips up until your glutes are fully contracted. Lower under control and repeat.
- 1Your glutes driving the hips up with knees splayed open
- 2A hard glute squeeze at the top of each thrust
- 3Your chin tucked and ribs down through the movement
Common mistakes
- Arching your lower back or pushing the hips too high
- Using your hamstrings or lower back to initiate instead of your glutes
- Letting your knees pull back inward as you thrust
Muscles worked
The dumbbell frog hip thrust mainly works the glutes, with the lower back and hamstrings assisting.
- GlutesPrimary
- Lower BackSupport
- HamstringsSupport
- Upper AbsMinor
- QuadsMinor
- AdductorsMinor
Kovo programs the dumbbell frog hip thrust for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.