Smith Machine Frog Hip Thrust
The frog bridge lying along a flat bench under a Smith bar, the padded bar across the hips; the fixed bar path lets the frog stance take a real load.
How to do it
Setup
Lying along a flat bench under the Smith bar, soles together and knees open, the padded bar across the hips.
Steps
- Turn the bar off its hooks and bridge the hips up.
- Press the soles together and squeeze at the top.
- Lower to the bench under control; rack the bar after the set.
Common mistakes
Bar bare on the hip bones: always pad it. Knees closing under the load: keep them dropped wide. Bench off center under the bar: set it so the bar meets the hips.
Breathing
Exhale driving up, inhale lowering.
