Smith Frog Hip Thrust
Smith Frog Hip Thrust Exercise Description
The Smith Frog Hip Thrust is a hip-dominant variation of the hip thrust performed in a Smith machine with a “frog” foot position (soles together, knees abducted and externally rotated). The fixed bar path provides stability so you can focus on precise hip extension mechanics. Primary emphasis is on the gluteus maximus, with the abducted/external-rotation stance engaging the gluteal complex for pelvic control while reducing hamstring assistance due to the bent-knee position. The goal is to drive the hips into full extension without arching the lumbar spine, maintaining a neutral pelvis and stacked ribcage. A bench supports the upper back at about the lower scapula level, and a bar pad across the hip crease improves comfort and bar placement consistency. Expect strong glute tension at the top, controlled lowering to keep the load on the hips, and continuous outward knee pressure to maintain alignment. This variation suits lifters who want a consistent setup and clear landmarks for repeatable technique.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Obturator Internus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Smith Machine
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Smith Frog Hip Thrust Exercise
‘- Set bench height so your upper back contacts it around the lower scapulae.
– Position the Smith bar over your hip crease; add a bar pad. Set safety stops just below your bottom position.
– Sit under the bar and lightly hold it to keep it centered.
– Bring feet close to your hips, press the soles together, and let knees fall out (abduction/external rotation). Outer edges of the feet contact the floor.
– Tuck chin slightly, eyes forward. Brace lightly; ribs stacked over pelvis.
– Posteriorly tilt the pelvis to set a neutral spine (avoid lumbar arching).
– Drive the hips upward by pressing the feet into the floor and squeezing the glutes; keep knees pushed out.
– Finish with hips fully extended and torso/pelvis in one line without rib flare. Pause briefly.
– Lower the bar under control, keeping tension in the glutes; do not let knees collapse inward.
– Maintain a consistent bar path and head/neck position throughout.
– After your final rep, lower to the safeties and rotate the bar to re-rack before exiting.
Smith Frog Hip Thrust Tips
‘- Set bench height so your upper back contacts it around the lower scapulae for a stable upper body.
– Position the bar directly over your hip crease and use a bar pad for consistent, comfortable bar placement.
– Bring your feet close to your hips, press the soles together, and let the knees fall out so the outer edges of the feet contact the floor.
– Lightly brace with ribs stacked over the pelvis and a slight chin tuck with eyes forward to keep a stable torso.
– Posteriorly tilt the pelvis before lifting to achieve a neutral spine and avoid lumbar arching.
– Drive the hips upward by pressing the feet into the floor and squeezing the glutes while continuously pushing the knees outward.
– At the top, finish with the hips fully extended so the torso and pelvis form one line without rib flare, and pause briefly to feel glute tension.
– Lower the bar under control, keeping tension in the glutes and preventing the knees from collapsing inward.
– Maintain a consistent bar path and steady head/neck position for repeatable technique.
– After the final rep, lower the bar to the safeties and rotate it to re-rack before exiting.
Smith Frog Hip Thrust Beginner Introduction
The Smith Frog Hip Thrust is a hip-focused version of the classic hip thrust performed on a Smith machine, using a “frog” stance where the soles of the feet meet and the knees open wide. With the bar moving on fixed rails and a bench supporting the upper back, the setup emphasizes stability so attention can go to smooth hip lifting and lowering rather than balancing the weight. A padded bar rests across the front of the hips, helping create a consistent, repeatable position from set to set.
This movement mainly targets the glutes, with the wide, turned-out knee position bringing more of the glute area into play while the bent legs reduce help from the hamstrings. The aim is to raise the hips until the body forms a straight line from shoulders to knees without excessive arching in the lower back, using the ribs and hips in a well-aligned posture. Strong tension is expected at the top of the motion, with a controlled descent that keeps the load centered on the hips and steady outward pressure through the knees to maintain clean alignment.