Dumbbell Frog Press (Pump)
The Dumbbell Frog Press (Pump) is a dumbbell exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Dumbbell Frog Press (Pump)
- 1Lie on your back with your knees bent, bring the soles of your feet together so your knees fall out like a butterfly stretch, and place a dumbbell across your hips, holding it steady with both hands. Flatten your lower back gently toward the floor, tuck your chin slightly, and brace your abs like you’re preparing for a light punch.
- 2Drive your hips up by squeezing your glutes, lifting until you feel a strong squeeze in your butt without arching your lower back, then lower your hips back down with control, keeping tension instead of fully relaxing on the floor. Move in a smooth, pumping rhythm and breathe out as you lift your hips, then breathe in as you lower them each rep.
Coach tips
- Think about pushing your hips toward the ceiling using your glutes, not your lower back, and keep your ribs down so you don’t over-arch. Press the outer edges of your feet lightly into the floor to keep your knees open and your hips in a comfortable position. If you feel this more in your lower back than your glutes, reduce the weight and focus on slow, controlled squeezes at the top.
Train hamstrings smarter
One rep, one set. Hypro turns the Dumbbell Frog Press (Pump) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Dumbbell Frog Press (Pump) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Dumbbell Frog Press (Pump) fits right into proven hypertrophy and strength templates.
For optimal hamstrings hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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