Prone Frog Pump with Bench and Smith Machine
Prone frog pump with bench and Smith machine
LegsIntermediateStrengthPump
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Pump |
| Sets & reps | 5 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Prone on bench
- Step 2: Frog position
- Step 3: Pump hips
- Step 4: Squeeze glutes
- Step 5: Repeat
Equipment
- Smith machine optional
Coaching tips
Benefits
Prone frog pump with bench and Smith machine
Common mistakes
Poor form
Make it harder
Slower tempo
Make it easier
Bodyweight version
Breathing
Exhale pumping
Build a workout with this exercise
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Beginner · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.