Smith Frog Hip Thrust
Maximize glute and hamstring activation with the Smith Frog Hip Thrust. This powerful exercise targets your posterior chain for improved strength and
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Frog Hip Thrust
Description
A Smith Machine exercise focused on strengthening the glutes and hamstrings.
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How to do Smith Frog Hip Thrust
- 01Setup
Place a weight bench or plyo box behind the Smith machine, perpendicular to the bar, ensuring it is stable and won't slide.
- 02Setup
Sit on the floor with your upper back against the bench, positioned so the padded Smith machine bar rests across your hip crease.
- 03Setup
Bring the soles of your feet together, allowing your knees to splay outwards, forming a "frog" leg position, and position your heels close to your glutes.
- 04
Brace your core, unrack the bar, and drive through your heels and the outer edges of your feet to thrust your hips upwards towards the ceiling, exhaling as you lift.
- 05
Squeeze your glutes powerfully at the top, ensuring your body forms a straight line from your shoulders to your knees, then slowly lower the bar back down with control, inhaling.
Tips
- Focus on driving through the heels and the outer edges of your feet to maximize glute activation throughout the entire range of motion.
- Maintain a strong core brace and avoid arching your lower back at the top; your rib cage should stay stacked over your pelvis to prevent hyperextension.
- Control the descent of the bar, resisting the weight on the way down to increase time under tension for the glutes and hamstrings.
- Ensure your knees track outwards, actively pushing them away from each other to keep tension on the glute medius and prevent internal rotation during the thrust.
Common mistakes
- Arching the lower back at the top of the movement instead of achieving full hip extension; fix this by engaging your core and posteriorly tilting your pelvis to squeeze your glutes fully.
- Rushing the eccentric phase and letting the weight drop quickly; instead, control the bar's descent for 2-3 seconds to maximize muscle engagement and prevent injury.
- Allowing knees to cave inwards during the thrust; actively push your knees out throughout the movement to keep tension on the glutes and protect your knee joints.
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Is Smith Frog Hip Thrust good for beginners?
Smith Frog Hip Thrust is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Frog Hip Thrust?
You need Smith machine to perform Smith Frog Hip Thrust. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Frog Hip Thrust?
Focus on driving through the heels and the outer edges of your feet to maximize glute activation throughout the entire range of motion. Maintain a strong core brace and avoid arching your lower back at the top; your rib cage should stay stacked over your pelvis to prevent hyperextension. Control the descent of the bar, resisting the weight on the way down to increase time under tension for the glutes and hamstrings. Ensure your knees track outwards, actively pushing them away from each other to keep tension on the glute medius and prevent internal rotation during the thrust.
What are common mistakes when doing Smith Frog Hip Thrust?
Arching the lower back at the top of the movement instead of achieving full hip extension; fix this by engaging your core and posteriorly tilting your pelvis to squeeze your glutes fully. Rushing the eccentric phase and letting the weight drop quickly; instead, control the bar's descent for 2-3 seconds to maximize muscle engagement and prevent injury. Allowing knees to cave inwards during the thrust; actively push your knees out throughout the movement to keep tension on the glutes and protect your knee joints.
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Free · iPhone only · Available on the App Store