Smith Machine Frog Pump
GlutesIsolationLegsSmith MachineIntermediate
Frog pump with the Smith bar over the hips to add load. Combines external hip rotation with resistance to overload the gluteus maximus.
How to perform
- 1.Lie under the Smith bar with a pad over your hips.
- 2.Bring the soles of your feet together and flare your knees.
- 3.Unrack the bar and rest it on your hips.
- 4.Lift your hips to full extension.
- 5.Lower under control, keeping the knees flared.
Common mistakes
- ●Closing the knees during the drive
- ●Hyperextending the lower back at the top
- ●Not reaching full hip extension
- ●Loading more weight than you can control
Proper technique
Keep the knees flared and soles together through the whole range. Fully extend the hips, squeezing the glutes. Control the lowering phase.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
Secondary
- Gluteus medius