Frog Pump (Dumbbell)
Also called Dumbbell Frog Pumps, Weighted Frog Pump (Dumbbell)
How to do it
Lie on your back with the soles of your feet together and knees opened outward, then secure one dumbbell across your hip creases. Drive the outer edges of your feet together and squeeze your glutes to lift your hips, pause briefly, then lower under control without arching your lower back.
Setup
Set the soles of your feet together with knees opened comfortably and heels near your hips. Center a padded dumbbell across your hip creases and hold it with both hands while keeping your ribs down.
Where you should feel it
Primarily in both glutes at the top, with the dumbbell adding load to the short contraction and little hamstring contribution. If the lower back or inner knees feel strained, reduce the load, range, or turnout.
When to use it
Use for loaded high-repetition glute work when bodyweight Frog Pumps are too easy but a barbell setup is unnecessary. It works well in controlled sets of roughly 12-25 reps with a top pause.