#Smith Machine Frog

If you want your glutes on fire, try frog pumps in the Smith machine. Follow for more!

This is probably “The GOAT” version of the step up Here we are using the Smith Machine to help stabilize and control the step down part of the movement. You never want to fully release the weight on to your back foot As you are coming down you want to turn into your planted creating a huge stretch thru your glutes As you come up you want to ever so slightly turn away from your planted foot contracting those glutes at the top If your a fan of step up add this variation in and watch your glutes grow

The smith machine step up 👩‍🍳💋 Cues below: - sit into the hips & keep them square on as you hinge and step down - slight forward lean of the torso - more glutes & less quads compared to upright torso - bring stabilising leg back at an angle to enable big stretch of glutes - stabilising leg is just for balance, no pushing off it - keep shin of working leg straight - control the eccentric i.e. come down slowly Elite level of glute max activation on these bad boys. Also not too fatiguing compared to other glute exercises. Stability of the smith machine allows you to add more load

Smith Machine Single Leg Kneeling Hip Thrust Great variation to target your glutes. To get set up kneel slightly behind the bar, push your butt back on to your heel then thrust up Having your stance sit slightly back helps keep it out of your quads and majority of tension thru your glutes

Lil tip for your glute training. Get someone to record you or watch next time you do this. Whenever I’m in a 1-1 session and I do this it’s like a lightbulb moment and they say “ omg yeah” ROM should be as deep as you can go while keeping glute tension — don’t force depth. Everyone’s legs are different lengths so there will be some difference to all but this is what mine looks like Lower you go it turns into a press, a shit version of a leg press ahah. So slow you’re tempo on the way down so you have full control and use a weight you can keep all reps clean. So keep the glutes isolated, keep your chest up , chin tucked and knees locked in place. All hip thrusts have slightly different machines, this one’s foot pad is slightly tilted but the concept on all is the same.

🏋🏽‍♂️ Smith Machine Hip Thrust ✅ How To Do It ( Step-by-Step ) 1. Set up the bench 🪑 Place a flat bench behind you. Position the bar of the Smith machine at about hip height. 2. Get in position 📍 Sit on the floor with your upper back against the bench. Roll the bar over your hips ( use a pad for comfort ). 3. Plant your feet 👣 Feet flat on the floor, shoulder-width apart. Knees bent at about 90° at the top. 4. Brace your core 💪🏽 Keep your chin tucked and ribs down to avoid over-arching your lower back. 5. Drive up 🔥 Push through your heels and thrust your hips upward until your torso is parallel to the floor. Squeeze your glutes hard at the top. 6. Control the descent ⬇️ Lower your hips slowly and repeat. Tip: Keep your shins vertical at the top for max glute engagement 🍑 ⸻ 🎯 Target Muscles • 🍑 Gluteus maximus ( primary focus ) • 🍑 Gluteus medius • 🦵 Hamstrings • 🦵 Quadriceps ( secondary ) • 🧱 Core stabilizers ⸻ 🌟 Benefits • 🍑 Max glute growth & strength • 📈 Easier to progressively overload safely • 🛡️ More stability than free barbell hip thrusts • 🏃 Improves sprint speed & athletic power • 🧍 Enhances hip extension strength for squats & deadlifts • 🔥 Great mind-muscle connection for glutes 🆕 PR ( 6x = 560 lbs ) ✨JP7FITNESS👑⚡️ #legday #smithmachine #hipthrust #gluteworkout #bootygains

If you haven’t tried this already - give it a try and come back and let us know how much more it hurts 🤣 #gym #hipthrusts #glutes #glutesworkout #pt

Grow Some PHAT Glutes With These! If you’re a little nervous to set up a reverse frog pump on the smith machine these should be your go to if you have access to a similar kick back machine. Thank me later! 💁🏽‍♂️ 📹: @julian.r.media #gym #fitness #glutes #gluteworkout

Two Smith machine exercises I love for direct glute activation and tension.🔥 I start with Reverse Hypers to wake up the posterior chain and load the glutes through hip extension without stressing the lower back. When done correctly, driving through the heels and controlling the swing really lights up the glutes and hamstrings. Then I move to Smith Machine Frog Thrusts. This position shortens the glutes and allows you to focus purely on the contraction. Holding the bar keeps everything stable so you can concentrate on the glute squeeze and controlled tempo. Different angles, different tension profiles, same goal: stronger glutes.💪🏼 Try them together and tell me if your glutes survive the burn. @dfyne.official #glutetraining #gluteworkout #smithmachine #frogthrusts #reversehypers

Glute drive break down - As mentioned in the video this is a movement I see a lot of people struggle with. Whenever it be not feeling their glutes at all or feeling lots of quad and/or hamstring engagement. So if you're one of those people come listen to a man that's about to drop into the 7th circle of hell after recording this video about 40 times! Key take aways 1. Set your platform height. In my opinion it should be all the way to the top as this will allow you to produce the most force. Which will also allow you to lift the most weight. 2. Set your feet in a position that allows you to keep an almost vertical shin at the top of the movement and point your toes slightly out. If you feel lots of tightness through the quads, move your feet away from you, if you feel lots of hamstring, bring your feet closer to you. Lots of trial and error here. Try to push straight down rather than down and away or pulling towards you. 3. Range of motion. I tend to get my clients to minimise the amount of shin/knee travel backwards at the bottom of the movement as this tends to cause loss of tension in the glutes, meaning we have to fight to regain it as we extend back to the top. 4. Hinge at the hip and tuck your pelvis as you extend towards the top of the movement, the will get your glutes firing and actually doing the work. Again, there are many ways to skin many cats this is how I coach the moment to my clients, this tends to be what works for them. Disclaimer: I haven't skinned nor do I intend to skin any cats. Unless they come after the robins in my garden, then it's war.

📚Reverse Lunges on the Smith Machine –Cues & Tips📚 Reverse lunges on the Smith machine are amazing for building strong glutes , quads and rock-solid stability — but only when your technique is dialed in Key Cues 👇 ✅ Bar set comfortably across upper traps, grip tight ✅ Feet hip-width, ribs down, core tight ✅ Step straight back into a controlled reverse lunge ✅ Front heel stays flat, knee tracks in line with toes ✅ Drop the back knee toward the floor under control ✅ Keep chest tall, spine neutral, eyes forward ✅ Drive through the front heel and squeeze glutes to stand tall ✅ Move slow, controlled, and smooth — no rushing 🍑 Bonus Glute Tip: If you want to feel that extra deep glute stretch, place blocks or a step under your front foot (like a step-up). This increases range of motion and lights up your glutes even more 🔥 ⚠️ VERY IMPORTANT 🚨: Do NOT stand too far away from the bar. Being too far out pulls your body forward and dumps the load into your lower back, massively increasing your risk of back injury And remember — injury = weeks, if not months, away from the gym Train smart, not just hard Save 💾 | Share 🔁 | Train smart 💪 #TechniqueMonday #SmithMachine #ReverseLunges #LegDay #GymTips #TrainingSmart #InjuryPrevention #FitLife #StrengthTraining #GlutesWorkout #LowerBodyWorkout #FormCheck #GymMotivation #WorkoutTips #HealthyTraining #BootyBuilding 🍑

Did chat nail the last picture? 😂😂 What are your thoughts on this piece? Let’s chop it up in the comments!