Training your glutes is a vital part of strengthening and trimming your legs. Whether you are a seasoned workout veteran or creating your first training plan, the exercises below will help you meet your fitness goals.
smith sumo squat
To perform the Smith Sumo Squat, start by positioning yourself under the Smith machine bar. Stand with your feet wider than shoulder-width apart, toes pointed outwards. This is your starting position.
Unrack the bar by twisting it, then lower your body into a deep squat, pushing your hips back and bending your knees. Keep your chest up and your back straight. Make sure your knees are in line with your feet and don't extend past your toes.
Push through your heels to stand back up to the starting position, squeezing your glutes at the top. Make sure to keep the movement controlled, don't let the weight pull you down quickly.
Repeat this movement for the desired number of repetitions. Remember to re-rack the bar on the Smith machine when you're finished.
This exercise primarily targets your glutes, but also works your quads and hamstrings. Make sure to use a weight that is challenging but allows you to perform the exercise with correct form.
smith squat
1. Start by setting up the Smith machine. Position the bar at a height that is just below your shoulder level. Load the bar with the desired weight.
2. Stand in front of the bar with your feet shoulder-width apart. Your toes should be slightly pointed outwards.
3. Reach up and grasp the bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
4. Duck under the bar and position it across your upper back. Stand up straight to unhook the bar from the safety pins.
5. Take a step or two back to clear the rack. Your feet should be slightly in front of you to allow for a full range of motion during the squat.
6. Inhale, brace your core, and begin to lower your body by bending at the hips and knees. Keep your chest up and your back straight.
7. Continue lowering your body until your thighs are parallel to the floor. Your knees should be in line with your toes and not extend past them.
8. Pause for a moment at the bottom of the squat, then exhale as you push through your heels to return to the starting position.
9. Repeat for the desired number of repetitions.
10. When you're finished, step forward to re-rack the bar on the safety pins.
Remember to keep your movements controlled and steady throughout the exercise. Avoid locking your knees at the top of the movement to maintain tension in your glutes and thighs.
smith sprint lunge
To perform the Smith Sprint Lunge, start by setting the bar on the Smith machine to a height that is around the level of your chest. Load the bar with a weight that is challenging but manageable for you.
Stand facing away from the machine and position yourself so that the bar is resting on your shoulders. Your feet should be shoulder-width apart. This is your starting position.
Step forward with your right foot, bending both knees to lower your body into a lunge. Your right knee should be directly above your right ankle and your left knee should be hovering just above the ground. Make sure your back is straight and your core is engaged.
Push through your right heel to return to the starting position. Then, repeat the movement with your left leg. This is one repetition.
Perform 3 sets of 10-12 repetitions on each leg. Remember to rest for 60 seconds between each set.
Ensure to keep your movements controlled and steady throughout the exercise. The Smith Sprint Lunge is a great exercise for targeting your glutes, but it also works your quadriceps and hamstrings.
smith low bar squat
1. Start by setting up the Smith machine. Adjust the bar to chest height and load the desired weight on each side.
2. Stand in front of the Smith machine with your feet shoulder-width apart. Position yourself so that the bar is resting on your upper back, just below the neck. This is the low bar position.
3. Grasp the bar with both hands, wider than shoulder-width apart. Your palms should be facing forward.
4. Unrack the bar by straightening your legs and standing tall. Take a step back to clear the rack. This is your starting position.
5. Begin the squat by pushing your hips back and bending your knees. Keep your chest up and your back straight. Lower your body as far as you can, ideally until your thighs are parallel to the floor.
6. Push through your heels to stand back up, straightening your legs and returning to the starting position.
7. Repeat for the desired number of reps.
8. After completing your set, carefully re-rack the bar on the Smith machine.
Remember to keep your core engaged throughout the exercise to protect your lower back. Also, ensure your knees are in line with your toes and do not cave inwards during the squat.
smith leg press
1. Start by loading the desired weight onto the Smith machine. Ensure the weight is evenly distributed on both sides.
2. Stand in front of the Smith machine with your back towards it. Position yourself so that the bar is resting comfortably across your shoulders and upper back.
3. Position your feet shoulder-width apart and slightly in front of you. This will be your starting position.
4. Unrack the bar by twisting it, then bend your knees and lower your body down into a squat position. Ensure your knees are in line with your feet and do not extend past your toes.
5. Push through your heels to press the weight back up to the starting position. Make sure to keep your back straight and your core engaged throughout the movement.
6. Repeat the movement for the desired number of repetitions.
7. After completing your set, safely re-rack the bar by twisting it back into the locked position.
Remember to start with a lighter weight to ensure you have the correct form and gradually increase the weight as you become more comfortable with the exercise.
smith hack squat
1. Start by setting up the Smith machine. Position the bar at a height that is just below your shoulder level. Load the desired weight onto the bar.
2. Stand in front of the bar with your feet shoulder-width apart. Your toes should be slightly pointed outwards.
3. Duck under the bar and position it across your upper back and shoulders. Make sure the bar is not resting on your neck.
4. Stand up straight to un-rack the bar. Take a step forward and position your feet slightly in front of you. This is your starting position.
5. Begin the exercise by bending at your knees and hips to lower your body. Keep your chest up and your back straight. Continue lowering until your thighs are parallel to the floor.
6. Push through your heels to stand back up to the starting position. Make sure to keep your back straight and your chest up throughout the movement.
7. Repeat the exercise for the desired number of repetitions.
8. After completing your set, carefully re-rack the bar on the Smith machine.
Remember to keep your movements controlled and steady, and avoid locking your knees at the top of the movement. The Smith hack squat primarily targets your glutes, but also works your quadriceps and hamstrings.
smith full squat
1. Start by setting up the Smith machine. Position the bar at a height that is just below your shoulder level. Load the bar with the desired weight.
2. Stand in front of the bar, facing forward. Position your feet shoulder-width apart, with your toes slightly pointed outwards. This is your starting position.
3. Reach up and grasp the bar with a wide, overhand grip. Make sure your hands are slightly wider than shoulder-width apart.
4. Duck under the bar and position it across the back of your shoulders. Unrack the bar by straightening your legs and standing tall.
5. Inhale as you begin to lower your body by bending at the knees. Keep your back straight and your chest up as you descend. Continue to lower yourself until your thighs are parallel with the floor, or lower if you can do so comfortably.
6. Pause for a moment at the bottom of the squat, then exhale as you push through your heels to return to the starting position. Make sure to keep your knees in line with your toes throughout the movement.
7. Repeat the exercise for the desired number of repetitions.
Remember to always maintain good form and control the weight throughout the entire range of motion. Don't rush the movement, and make sure to fully extend your legs at the top of the squat without locking your knees.
smith front squat (clean grip)
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1. Start by setting up the Smith machine with the bar at chest height. Load the bar with the desired weight.
2. Stand in front of the bar with your feet shoulder-width apart. Your toes should be slightly pointed outwards.
3. Reach up and grasp the bar with a clean grip, which means your palms should be facing towards you and your fingers should be wrapped around the bar. The bar should rest on your front deltoids, close to your throat.
4. Unrack the bar by straightening your legs and stepping back to allow the bar to move freely.
5. Lower your body into a squat by bending at the knees and pushing your hips back. Keep your chest up and your back straight. Your thighs should be parallel to the floor at the bottom of the squat.
6. Push through your heels to stand back up, straightening your legs and hips. Make sure to squeeze your glutes at the top of the movement.
7. Repeat for the desired number of reps. When you're finished, carefully rerack the bar on the Smith machine.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Always start with a lighter weight to ensure you can perform the exercise with proper form before adding more weight.
smith deadlift
1. Start by setting up the Smith machine with the desired weight. Make sure the bar is at a height where you can reach it comfortably while standing.
2. Stand in front of the Smith machine with your feet shoulder-width apart. Your toes should be pointing slightly outward.
3. Reach out and grasp the bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
4. Bend your knees slightly and push your hips back, keeping your back straight. This is your starting position.
5. Lower the bar by pushing your hips back and bending your knees. Keep your back straight and your chest up. The bar should slide down along the guide rods of the Smith machine.
6. Continue lowering the bar until your thighs are parallel to the floor. Make sure your knees do not go past your toes.
7. Push through your heels to lift the bar back up to the starting position. Make sure to keep your back straight and your chest up.
8. Squeeze your glutes at the top of the movement for a second before lowering the bar again.
9. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to protect your lower back. Also, ensure that the movement is controlled and steady, avoid any jerky movements.
smith bent knee good morning
1. Start by setting up the Smith machine with a weight that is challenging but manageable for you.
2. Stand in front of the Smith machine with your feet shoulder-width apart. Position the bar across your upper back, just below the neck.
3. Unrack the bar by pushing up and rotating the hooks away from you. Take a step back to ensure you have enough space to perform the exercise.
4. Bend your knees slightly, keeping them in this position throughout the exercise. This is your starting position.
5. Begin the exercise by pushing your hips back and bending at the waist. Keep your back straight and your head up. Lower your torso until it is parallel with the floor.
6. Pause for a moment at the bottom of the movement, then push your hips forward and raise your torso back to the starting position.
7. Make sure to squeeze your glutes at the top of the movement for maximum muscle engagement.
8. Repeat for the desired number of repetitions.
9. After completing your set, re-rack the bar by stepping forward and rotating the hooks back into place.
Remember to keep your movements slow and controlled, and always maintain proper form to avoid injury.
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