Smith Frog Hip Thrust

Muscles worked

Setup

1. Position a flat bench parallel to the Smith machine bar and sit on the floor with your shoulder blades resting against the edge of the bench.
2. Roll the bar over your hips, using a thick pad for comfort, and unlock it from the rack.
3. Place the soles of your feet together and pull your heels toward your glutes, allowing your knees to flare out to the sides.
4. Grip the bar firmly with both hands to stabilize it throughout the set.

How to do it

1. Drive through the outer edges of your feet to lift the bar by extending your hips toward the ceiling.
2. Exhale as you reach full hip extension, performing a posterior pelvic tilt (tucking your tailbone) to maximize glute engagement.
3. Inhale as you lower the bar under control, stopping just before your glutes touch the floor.
4. Maintain a steady 2-1-2 tempo: 2 seconds down, 1 second squeeze at the top, and 2 seconds up.

Form checklist

• Keep your chin tucked toward your chest and your gaze forward at all times to protect the spine.
• Ensure your knees remain flared out and do not collapse inward as you fatigue.
• Maintain a rigid torso to prevent lower back arching at the top of the movement.
• Keep the soles of your feet pressed firmly against each other throughout the entire range of motion.

Pro tips

• Focus on 'scooping' your pelvis upward at the top of the rep to achieve a maximum glute contraction.
• Push your knees toward the floor as you ascend to further engage the gluteus medius and minimus.

Make it harder

• Place a resistance band just above your knees to increase the tension on the hip abductors.
• Incorporate a 3-second isometric hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the smith frog hip thrust work?

The smith frog hip thrust primarily targets the glutes and hamstrings, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the smith frog hip thrust?

The smith frog hip thrust uses smith machine.

Is the smith frog hip thrust good for beginners?

The smith frog hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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