Smith Machine Frog Hip Thrust - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Smith Machine Frog Hip Thrust

Step by step instructions, muscle activation and variants for the Smith Machine Frog Hip Thrust.

MediumGlutes

About this exercise

The Smith Machine Frog Hip Thrust combines the glute-focused frog foot position with a loaded barbell from the Smith machine. With upper back resting on a bench and feet together with knees flared out, the guided bar path allows you to focus on maximal glute contraction and progressive overload. The frog position increases external hip rotation and changes the glute activation pattern compared to a standard hip thrust.

How to Perform

  • Set the Smith machine bar to hip height and place a padded bench perpendicular to the machine
  • Sit on the floor in front of the bench and rest your upper back across it
  • Roll or position the bar over your hips and secure it with the safeties off
  • Bring the soles of your feet together and let your knees fall out to the sides in a frog position
  • Brace your core and drive your hips upward by squeezing your glutes
  • Fully extend your hips at the top and hold the contraction briefly
  • Lower your hips back down with control, keeping tension on the glutes throughout

Muscle Activation

Primary
Glutes
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Smith Machine Frog Hip Thrust

The Smith Machine Frog Hip Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore