Dumbbell Frog Hip Thrust (male)

Dumbbell Frog Hip Thrust (male) कैसे करें

1. 1

   Set up for the exercise (dumbbells) and clear enough space to move safely.

2. 2

   Take the start position with a neutral spine and switch on the target muscles (glutes).

3. 3

   Drive your hips up by squeezing the target muscles (glutes), pausing briefly at the top.

4. 4

   Exhale on the effort and inhale as you return to the start.

5. 5

   Do not swing, bounce, or jerk the weight; stop if you feel sharp pain.