Smith Frog Hip Thrust
Description
The Smith frog hip thrust uses a frog stance during the hip thrust, with the soles of the feet pressed together and knees flared out. The wide knee position maximizes glute activation by pre-stretching the glutes and removing quad and hamstring contribution. The Smith machine provides a fixed bar path for safe heavy loading.
Muscle Group
Equipment Required
Smith Frog Hip Thrust Instructions
- Position a Smith machine bar over a flat bench at hip level.
- Sit on the floor with your upper back against the bench.
- Position the bar across your hips with a foam pad for comfort.
- Bring the soles of your feet together with knees flared out wide.
- Brace your core and pull your shoulders into the bench.
- Drive your hips up by squeezing your glutes hard.
- Continue until your hips are fully extended at the top.
- Hold the squeeze for one count, then lower the hips back down with control.
Smith Frog Hip Thrust Form & Visual
Smith Frog Hip Thrust Benefits
- Frog stance maximizes glute activation
- Removes quad and hamstring contribution
- Smith machine allows safe heavy loading
- Builds glute size with progressive overload
- Forces strong glute squeeze
- Useful for glute specialization
Smith Frog Hip Thrust Muscles Worked
- Gluteus maximus
- Gluteus medius
- Adductors
Smith Frog Hip Thrust Variations & Alternatives
- Hip Thrust
- Frog Pump
- Smith Machine Hip Thrust
- Glute Bridge
