Smith Frog Hip Thrust

How to do the Smith Frog Hip Thrust

1. 1Position a flat bench behind you and sit on the ground with your back against the bench.
2. 2Place your feet together with knees bent and toes pointing outward, forming a frog-like position.
3. 3Roll the bar of the Smith Machine over your hips and hold it in place.
4. 4Drive your hips upward by squeezing your glutes, lifting the bar until your body forms a straight line from shoulders to knees.
5. 5Lower your hips back down to the starting position in a controlled manner.

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