The only Smith machine butt workouts you ever need
A Smith machine butt workout is a type of resistance training that uses a Smith machine to target the glutes. The Smith machine is a piece of gym equipment consisting of a barbell guided by two vertical rails.
A Smith machine is a great way for beginners and people new to resistance training, as it provides stability and helps prevent injury.
Smith machine butt workouts are effective because they allow you to isolate the glutes and work them from different angles easier than with free weights. This can help you to build stronger, more shapely glutes.
Smith machine butt workouts can help you to improve your overall fitness and strength.
Muscles targeted in a Smith machine exercises
- Gluteus maximus: The largest muscle in the body, the gluteus maximus is responsible for extending and rotating the hip. It is also involved in hip abduction and adduction.
- Gluteus medius: The gluteus medius is located on the outside of the hip and is responsible for abducting the hip. It is also involved in rotating the hip and stabilizing the pelvis.
- Gluteus minimus: The gluteus minimus is located beneath the gluteus medius and is also responsible for abducting the hip. It is also involved in rotating the hip and stabilizing the pelvis.
- Hamstrings: The hamstrings are located on the back of the thigh and are responsible for flexing the knee and extending the hip. They are also involved in stabilizing the knee and pelvis.
- Quadriceps: The quadriceps are located on the front of the thigh and are responsible for extending the knee. They are also involved in stabilizing the knee and pelvis.
In addition to the muscles listed above, Smith machine leg workouts can also target the core muscles, which are essential for stability and balance.
Benefits of using a Smith machine for a glute workout
Stability and safety features
- Fixed path: The Smith machine follows a fixed vertical path, which helps maintain stability during exercises. This fixed path reduces the risk of lifting weights off-balance.
- Safety latches: Most Smith machines come equipped with safety latches or stops that allow you to lock the barbell in place at any moment. This feature is especially valuable during challenging glute exercises to prevent accidents or injuries.
- A spotter is not always required: While a spotter is recommended for some exercises, like heavy weight barbell squats, the Smith machine can be used without one for many glute-focused movements due to its safety features.
Isolation of glute muscles:
- Targeted glute activation: The Smith machine’s fixed path enables precise targeting of the glute muscles. It allows for controlled and focused contractions, which is essential for glute growth and activation.
- Minimized involvement of other muscles: With the Smith machine, you can reduce the involvement of secondary muscle groups, ensuring that your glutes bear the primary load during exercises. This can lead to more effective glute workouts.
- Consistent form: The Smith machine helps maintain good form and a greater range of motion throughout exercises, preventing form breakdown due to fatigue and ensuring that the glutes are consistently engaged.
Versatility for various exercises:
- Squats: Smith machine squats are a staple glute exercise, allowing you to effectively target both the gluteus maximus and medius.
- Hip thrusts: The Smith machine is excellent for hip thrusts, a key exercise for building strong, shapely glutes.
- Lunges: Smith machine lunges, both forward and reverse, can be incorporated into your glute workout to add variety and target different areas of the glutes.
- Deadlifts: Smith machine deadlifts, Romanian deadlifts and Sumo, can be easily done during glute training.
- Other exercises: The Smith machine can be used for donkey kicks, good mornings, sissy squats and more, making it a versatile tool for a comprehensive glute workout.
Best Smith machine butt workouts
If you want to tone and strengthen your glutes, a Smith machine butt workout is a great option. With regular training, you can see results in as little as a few weeks.
Workout #1
Smith Machine Hip Thrusts
- Place a bench or step under the Smith machine bar.
- Position the barbell across your hips while seated on the floor, with your upper back against the bench.
- Roll the barbell over your hips, bend your knees at a 90-degree angle, and place your feet flat on the floor.
- Push your hips up towards the ceiling, squeezing your glutes at the top.
- Lower your hips down without touching the ground.
- Perform 4 sets of 12-15 reps.
Smith Machine Squats
- Position the Smith machine bar at shoulder height.
- Place the barbell across your upper back and shoulders.
- Stand with your feet shoulder-width apart.
- Lower yourself by bending your hips and knees.
- Go as low as your flexibility allows, ideally until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Perform 4 sets of 12-15 reps.
Smith Machine Lunges
- Position the Smith machine bar at shoulder height.
- Step forward with one leg and place the barbell across your upper back and shoulders.
- Lower your body by bending both knees until the rear knee is just above the ground.
- Push through the heel of your front foot to return to a standing position.
- Perform 4 sets of 10-12 reps per leg.
Smith Machine Deadlifts
- Position the Smith machine bar at mid-thigh height.
- Stand in front of the bar, feet hip-width apart.
- Bend at your hips and knees to grasp the bar with an overhand or mixed grip.
- Keep your back straight and lift the bar by extending your hips and knees.
- Lower the bar back down, keeping it close to your body.
- Perform 4 sets of 8-10 reps.
Sissy Squats (Smith Machine-Assisted)
- Position the Smith machine bar at shoulder height.
- Stand facing away from the machine, with your heels raised on a platform.
- Hold the barbell behind your back with your hands.
- Lower your body down by bending your knees while leaning back.
- Return to the starting position by extending your knees and hips.
- Perform 4 sets of 10-12 reps.
Workout #2
Smith Machine Leg Press
- Position the Smith machine bar at a comfortable height for leg press.
- Lie on the floor and place your feet shoulder-width apart on the footplate.
- Push the footplate upwards by extending your knees and hips.
- Return to the starting position by bending your knees.
- Perform 3 sets of 10-12 reps.
Smith Machine Sumo Squats
- Position the Smith machine bar at a comfortable height.
- Stand with your feet wider than shoulder-width apart, toes pointing out.
- Place the barbell across your upper back and shoulders.
- Lower your body by bending your hips and knees.
- Go as low as you can while maintaining proper form.
- Push through your heels to return to the starting position.
- Perform 4 sets of 12-15 reps.
Donkey Kicks
- Set the Smith machine bar down low on a safety stop and use a booty band to hold the safety from being able to flip back.
- Get down on the floor on your hands and knees beneath the bar.
- Take one leg and place your right foot against the bar and push up.
- Squeeze your glutes at the top of the movement.
- Slowly lower your leg without touching the ground while keeping your core engaged.
- Repeat and then switch legs.
- Perform 4 sets of 12-15 reps per leg.
Smith Machine Good Mornings
- Position the Smith machine bar at shoulder height.
- Stand facing away from the machine, with the barbell across your upper back and shoulders.
- Keep your legs straight and a slight bend in your knees.
- Bend at your hips, lowering your upper body forward until you feel a stretch in your hamstrings.
- Return to the upright position, keeping your back straight.
- Perform 3 sets of 10-12 reps.
Smith Machine Deficit Reverse Lunges
- Position the Smith machine bar at shoulder height.
- Stand facing away from the machine.
- Step onto a step or platform behind you.
- Hold the barbell across your upper back and shoulders.
- Lower your body into a reverse lunge by bending both knees.
- Push through the front heel to return to the starting position.
- Perform 3 sets of 12-15 reps per leg.
