SMITH MACHINE FROG PUMP
Glute-Focused Hip Drive with Guided Bar Path
Primary Muscles
Exercise Description
Position yourself under the Smith machine bar with feet flat and close to your glutes. Drive through the heels to lift the hips, squeeze the glutes hard at the top, then lower with control and repeat.
How To Perform
Set the bar on the Smith machine just above hip height when seated on the floor. Use a pad if needed for comfort.
Sit under the bar and roll it into the crease of your hips. Lie back with your upper back on the floor.
Place the soles of your feet flat and close to your glutes; let the knees flare outward (frog position).
Brace your core, press through your heels, and extend your hips to lift the bar.
Pause and squeeze your glutes at the top while keeping ribs down and spine neutral.
Lower your hips under control until they lightly touch the floor, then repeat for the target reps.
Expert Tips
Start lighter than you think - Too much weight often compromises form. Own the top squeeze and controlled tempo before increasing load.
Feet close, knees flared - Keeping feet close to your glutes with knees out maximizes glute activation in the frog position.
Control every rep - Avoid bouncing. Use a smooth ascent, a brief pause at the top, and a controlled descent.
Drive through heels - Heel pressure keeps emphasis on the glutes and hamstrings rather than the quads.
Common Mistakes
Using excessive weight - Overloading leads to short range of motion, loss of control, and reduced glute engagement.
Not maintaining knee flare - Letting knees cave in reduces tension on the glutes and may stress the knees.
Overarching the lower back - Keep the ribs down and pelvis neutral to avoid shifting stress to the lumbar spine.
Info – Smith Machine Frog Pump
The Smith Machine Frog Pump effectively targets the glutes. Keep your feet close to your glutes and your knees flared out to maximize activation. Avoid using too much weight and prioritize a smooth, controlled range of motion. Beginners can start with body weight or lighter loads, while advanced athletes may progressively increase the weight. Always squeeze hard at the top of each rep to get the most from the movement.
Equipment Required
Smith machine.