Smith-Machine Froggy Hip Thrust

1. Set up the Smith machine bar to a height that allows you to slide underneath it while lying on your back. Load the desired weight onto the bar.

2. Position a flat bench behind you, and sit on the ground with your back against the side of the bench.

3. Roll the Smith machine bar so that it is directly above your hips and ensure that you have the safety set to catch the bar if you need to rest or if you cannot complete a repetition.

4. Lie down on the ground and place your upper back and shoulders on the bench.

5. Bend your knees and let them fall open to the sides in a 'frog' stance, with the soles of your feet pressed together in front of you.

6. Unrack the bar and hold it with both hands for stability.

7. Press through your heels and drive your hips upward, thrusting the bar upward as you fully extend your hips. Your knees should stay open, and your lower back should be neutral or slightly arched.

8. Squeeze your glutes at the top of the movement, ensuring that your hips are fully extended.

9. Lower the bar back down to the starting position by reversing the movement, allowing your hips to come back down towards the ground.

10. Repeat the movement for the desired number of repetitions before racking the bar back onto the Smith machine. Ensure to perform the exercise with controlled movements and avoid overextending the lower back at the top of the lift. Adjust the weight appropriately to match your fitness level, and consider using a pad on the bar for comfort.

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