Smith Frog Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Smith Machine Hip Thrust
Visualised Target Muscle Groups
Front
Back
How to: Smith Frog Hip Thrust
- Adjust the Smith machine bar to a comfortable height for your hips.
- Sit on the floor with your upper back against a bench and roll the barbell over your thighs.
- Plant your feet flat on the ground, hip-width apart.
- Push through your heels and lift your hips upward while squeezing your glutes.
- Hold the top position for a moment before lowering back down under control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back too much during the thrust.
- Raising your feet too high or too low, impacting balance.
- Not engaging the glutes enough at the peak position.
Modifications
- Use a lighter weight to build strength before progressing.
- Perform the movement without weight to master the form.
Tips
- Keep your chin tucked and engage your core throughout the movement.
- Ensure that your knees are aligned with your toes to avoid injury.
- Use control during the movement, focusing on squeezing the glutes at the top.
Smith Frog Hip Thrust Alternatives
Tags
glutes
hip thrust
strength
Smith machine
lower body
fitness
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
