Hip Thrust vs Frog pumps
FR : Hip Thrust ↔ Frog pumps
Swapping Hip Thrust (Barbell) for Frog pumps (Dumbbell) retains 100% overlap; expect independent unilateral stabilization. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Barbell → Dumbbell
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Hip Thrust for Frog pumps.
| Muscle Group | Hip Thrust | Frog pumps | Leverage Shift |
|---|---|---|---|
| Glutes (Gluteus Maximus / Medius) | Primary (70%) | Primary (70%) | Matched |
| Hamstrings | Secondary (20%) | Secondary (20%) | Matched |
| Quadriceps | Secondary (10%) | Secondary (10%) | Matched |
Load & Volume Conversion: Hip Thrust → Frog pumps
Worked weight heuristic: a 100 kg set on Hip Thrust (Barbell) maps roughly to 38 kg per hand on Frog pumps (Dumbbell; 2 kg jumps, curve: extended end-range stretch with neutral wrist path). Calibrate set 1 at RPE 8 so e1RM history for Hip Thrust remains unskewed. Zero anatomical muscles are dropped between Hip Thrust and Frog pumps; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37461495 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37877099 ↗ |
| A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. | Contreras (2015) | PubMed 26214739 ↗ |
| An electromyographic analysis of sumo and conventional style deadlifts. | Escamilla (2002) | PubMed 11932579 ↗ |