Are your glutes begging for a game-changing workout? Picture yourself confidently strutting your stuff, knowing your glutes are looking their absolute best. đ
Trust me, with these 9 Smith machine exercises, youâll be well on your way to achieving that level of confidence.
Imagine a workout routine that not only challenges your muscles but also keeps you excited to hit the gym day after day.
These unique Smith machine glute workouts are designed to do just that, targeting your glutes from every angle and keeping your workouts fresh and engaging.
So, what are you waiting for?
Keep reading to uncover the 9 best Smith machine glute workouts that will take your booty gains to new heights. đ
Is training on a Smith machine effective?
Oh, absolutely!
In fact, Smith machines are fantastic for providing a safe and controlled environment for your workouts.
They allow you to focus on proper form and really target those glute muscles for an effective glute workout. đȘđŒ
The 9 Best Exercises for Your Glutes
Now, letâs dive into these 9 amazing Smith machine exercises thatâll help you sculpt that perfect derriĂšre. đđ»
#1 Hip thrust
Starting with the hip thrust.
Itâs a classic glute exercise that targets your gluteus maximus, the largest muscle in your butt.
Itâs essential because it helps improve lower body strength and stability, and can even help reduce lower back pain.
And with the Smith machine, you can really amp up the intensity.
How to do it
- Set up the barbell at hip height on the Smith machine
- Sit on the floor with your upper back against a bench
- Position your feet shoulder-width apart and slide under the barbell
- Push through your heels and thrust your hips up, squeezing your glutes at the top
#2 Glute bridge
The glute bridge is a close cousin to the hip thrust.
Itâs another fantastic Smith machine workout that targets not only your glutes but also your hamstrings and lower back muscles.
With the Smith machine, you can easily add weight to increase the challenge.
How to do it
- Lie down on the floor with the Smith machine barbell positioned over your hips
- Bend your knees and plant your feet firmly on the ground
- Unrack the barbell and lower it to your hips
- Press through your heels and lift your hips, squeezing your glutes at the top
#3 Donkey kick
The donkey kick, or quadruped hip extension, is another essential glute exercise. It isolates the gluteus maximus and helps to improve hip mobility and stability.
Plus, itâs a great way to pretend youâre a feisty mule for a moment đŽ (I know, Iâm hilarious!).
How to do it
- Set up the Smith machine barbell at the lowest setting
- Position yourself on all fours, facing away from the machine
- Place one foot under the barbell, with the other leg extended behind you
- Push the barbell up with your foot, fully extending your leg and squeezing your glute at the top
#4 Kneeling squat
I remember the first time I tried kneeling squats â my glutes were on fire! đ„
This exercise is essential for targeting the glutes while minimizing the involvement of the quadriceps.
It helps improve glute activation and overall glute strength, making it a must-have for any lower-body exercise routine.
How to do it
- Set up the Smith machine barbell at shoulder height
- Kneel on a padded mat and position yourself under the barbell
- Unrack the barbell and rest it on your upper back
- Lower your hips down towards your heels, then push through your glutes to return to the starting position
#5 Romanian Deadlifts
Romanian deadlifts are one of my all-time favorite exercises for training my glutes. They help build lower body strength and target the glutes, hamstrings, and lower back muscles.
And as a bonus, they can help improve your overall squat and deadlift performance.
So, youâll be looking and lifting like a pro in no time!
How to do it
- Set up the Smith machine barbell at hip height
- Stand with your feet shoulder-width apart and unrack the barbell
- Maintain a slight bend in your knees and hinge at your hips, lowering the barbell down your thighs
- Once you feel a stretch in your hamstrings, push through your glutes to return to the starting position
#6 Reverse Lunge
Reverse lunges are an excellent exercise for targeting the entire lower body, including the glutes, hamstrings, and quads.
Theyâre also great for improving balance and stability.
Iâll never forget when I first tried to reverse lunges â I wobbled like a newborn deer, but hey, practice makes perfect!
How to do it
- Set up the Smith machine barbell at shoulder height
- Position yourself under the barbell with your feet hip-width apart
- Unrack the barbell, resting it on your upper back
- Step back with one foot, lowering into a lunge, then push through your front heel to return to the starting position
- Repeat on the other side
#7 Split Squat
The first time I tried split squats, I felt like I was auditioning for ballet â and Iâm not even a good dancer! đđș
But seriously, this exercise is essential for targeting the glutes, quads, and hamstrings.
It helps improve balance and stability and increases your full range of motion for other lower-body exercises.
How to do it
- Set up the Smith machine barbell at shoulder height
- Position yourself under the barbell, resting it on your upper back
- Step one foot forward and the other foot back, creating a staggered stance
- Bend both knees, lowering into a lunge, then push through your front heel to return to the starting position
#8 Deep Front Squat
Iâll admit, the deep front squat might be a little intimidating at first, but trust me, itâs a game changer.
This exercise is essential because it targets the quads, glutes, and core muscles, while also improving flexibility and mobility.
Not to mention, it helps you achieve that perfect squat form we all dream of! đ
How to do it
- Set up the Smith machine barbell at chest height
- Stand facing the bar, feet shoulder-width apart
- Grip the barbell with a shoulder-width grip and a double overhand grip
- Unrack the barbell, squat down as low as you can while maintaining proper form, then push through your heels to return to the starting position
#9 Deep Back Squat
Last, on my ultimate glute exercise list, we got the deep squat, which is a real booty contender.
This classic lower body move is essential for targeting the glutes, quads, and hamstrings. đ
It helps build overall lower body strength and can improve your mobility, too.
How to do it
- Set up the Smith machine barbell at shoulder height
- Stand facing away from the machine with your feet shoulder-width apart
- Position the barbell across your upper back, unrack it, and brace your core
- Squat down as low as you can, maintaining proper form, then push through your heels to return to the starting position
The Ultimate Smith Machine Glute Workout
I know youâre just as excited as I am to get those glutes into top shape! So, let me introduce you to the ultimate Smith machine glute workout.
With a mix of exercises weâve already covered, this routine will target your glutes from all angles and have you feeling the burn.
Are you ready? Letâs dive into this fantastic workout plan, perfect for three days a week.
Day 1:
| Exercise | Sets | Reps | Rest Time |
|---|---|---|---|
| Hip Thrust | 4 | 10x | 60 sec |
| Glute Bridge | 3 | 12x | 60 sec |
| Romanian Deadlift | 3 | 10x | 90 sec |
| Deep Back Squat | 4 | 8x | 90 sec |
Day 2:
| Exercise | Sets | Reps | Rest Time |
|---|---|---|---|
| Reverse Lunge | 3 | 10x | 60 sec |
| Split Squat | 3 | 10x | 60 sec |
| Foot Elevated Split Squat | 3 | 8x | 60 sec |
| Deep Front Squat | 3 | 8x | 90 sec |
Day 3:
| Exercise | Sets | Reps | Rest Time |
|---|---|---|---|
| Kneeling Squat | 4 | 12x | 60 sec |
| Donkey Kick | 3 | 10x | 60 sec |
| Glute Bridge with Hip Abduction | 3 | 12x | 60 sec |
| Kneeling Squat (Variation) | 4 | 10x | 90 sec |
With the Kneeling squats, you finish your workout by targeting all the muscles in your buttocks resulting in an even more effective workout.
Just check out the video below and give it a try for yourself!
Not fond of kneeling squats? Donât sweat it champ!
You could always get yourself an elliptical machine and end your workout with a 5-minute elliptical workout session.
The EndâŠ
As you dive into these 9 Smith machine glute workouts, remember that consistency is vital for lasting results.
Reflect on your goals and commit to incorporating these exercises into your routine.
Embrace the mental growth that comes with pushing your limits, and youâll soon find that these workouts unlock your full potential.
Stay dedicated, keep pushing, and letâs celebrate your incredible glute transformation together! đŻ
FAQs
To target the glutes on a Smith machine, focus on exercises like hip thrusts, deep squats, lunges, and kneeling squats, ensuring proper form and a full range of motion.
The best gym machine for glutes is the Smith machine, as it allows for a variety of glute-focused exercises with added stability and control.
To hit the glutes with a Smith machine squat, position yourself under the bar, lower into a deep squat, and maintain an upright torso to maximize glute activation.
The Smith machine may feel harder than regular squats because it restricts natural movement patterns, requiring more focus on proper form and engaging different stabilizing muscles.
Hey, I am Evander
And I am a NASM-Certified Personal Trainer.
I started training in martial arts when I was 12 years old and have never stopped.
I am a firm believer in the power of discipline, teamwork, and communication. These skills have helped me discover my true self.
Striving to help you do the same.
My Full Story: