Prone Single Leg Smith Machine Frog Pump
Prone single leg smith machine frog pump
LegsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 5 sets × 12-15 each leg |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie prone on smith machine
- Step 2: Single leg positioned
- Step 3: Lift leg in frog position
- Step 4: Squeeze glute
- Step 5: Switch legs
Equipment
- Smith machine optional
Coaching tips
Benefits
Prone single leg smith machine frog pump
Common mistakes
Arching lower back
Make it harder
Slower tempo
Make it easier
Bodyweight version
Breathing
Exhale lifting
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 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.