Smith Machine Frog Pump

Exercise for thigh, glutes and core muscles

Smith Machine Frog Pump Illustration

Exercise execution guide

Starting position

Position the bench inside of the Smith Machine, perpendicular to the bar. Place the squat sponge in the center of the bar or place the towel folded on your hips as you lie down on the bench and get under the bar. Position the bar over the crease of your hip. Bring your feet up close to your glutes on the bench and bring the soles up together to create a butterfly position with your legs.


Keeping your chin tucked and shoulders against the bench, press down into the bench with the edges of your feet while squeezing your glutes to thrust your hips and push the bar up. Keep your core braced. When your shoulders, hips, and knees are aligned, pause at the top and then lower your hips back to the starting position.

Equipment Required

Smith Machine, Bench, Squat Pad or Towel if needed for padding

Main muscles

Thigh and Glute Muscles

Secondary muscles

Core Muscles