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Smith Machine Frog Pump

A frog pump with a Smith machine bar across your hips to add weight.

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Smith Machine Frog Pump, start position
START
Smith Machine Frog Pump, end position
END
BEFORE YOU START2
  1. Put a pad on the bar and set it low over the floor.
  2. Load a light weight; the position is awkward at first.
HOW TO DO IT

Get into position

  1. Slide under the bar so the padded bar rests across the crease of your hips.
  2. Put the soles of your feet together with your knees out, heels close to your buttocks.
  3. Hold the bar with both hands and unhook it.

Check: The padded bar sits across your hips, your soles touch, and your knees point out to the sides.

Pump your hips up

  1. Squeeze your buttocks and lift your hips to push the bar up.
  2. Squeeze hard for a moment at the top.

Check: Your hips are up with your buttocks squeezed, the bar is level, and your knees are still out.

Lower

  1. Lower your hips back toward the floor under control.

Check: Your hips are back near the floor, ready for the next rep.

That is one rep. Do high reps. To finish, hook the bar back on the rails before sliding out.

Breathe out as you lift in about 1 second; squeeze at the top; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Smith Machine Frog Pump: muscles worked, front view
Smith Machine Frog Pump: muscles worked, back view

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Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Knees coming together. Fix: Keep them out to the sides.
  • Arching the lower back. Fix: Tuck your ribs down and squeeze the buttocks.
  • Bar on the stomach or thighs instead of the hip crease. Fix: Slide until the bar sits in the crease where your legs meet your body.
SAFETY2
  • Always hook the bar before you slide out.
  • Use a pad; the bar is on bone.
EQUIPMENT SETTINGS
  • smith machine · bar height: lowest setting that lets you slide under it with your hips on the floor
RELATED EXERCISES

easier: bodyweight frog pump

variants: smith machine hip thrust

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