The Smith machine is a great piece of equipment to train the glutes directly or with more compound exercises like squats, deadlifts, and lunges.
The Smith machine sometimes gets a bad rap for not being “free weight”, which many people may assume to be an inferior way to directly train the glutes. But, this couldn’t be farther from the truth.
The Smith machine is a valuable piece of gym equipment that allows beginners and advanced lifters alike to train the glutes directly, and often closer to failure, without being limited by other muscles fatiguing out or improper form being used.
The 11 best glute exercises on a Smith machine:
- Romanian Deadlift
- Hip Thrust
- Reverse Lunge
- Split Squat
- Front Foot Elevated Split Squat
- Bulgarian Split Squat
- Front Foot Elevated Bulgarian Split Squat
- Deficit Sumo Deadlift
- Deep Back Squat
- Deep Front Squat
- Feet Forward Deep Back Squat
In this article, we will discuss in detail the best glute exercises you can do on a Smith machine, explain how to perform them, and review some tips on how to incorporate them into your program.
We will also include three Smith machine glute workouts to increase glute strength and size.
Is Training Glutes On The Smith Machine Effective?
Training the glutes on the Smith machine is a very effective way to attack the lower body and glutes with load and range of motion, without having your balance or stability be a limiting factor.
Often, the Smith machine is looked at as an inferior way to squat or do common barbell movements, however in some scenarios it can be a great way to train a muscle to fatigue and isolate a muscle even better than free weights.
When looking to add glute size and strength, you need to train the glutes directly and in high volumes. The Smith machine allows all level lifters to do just that, which is why the Smith machine is a very effective way to train the glutes.
11 Best Glute Exercises On Smith Machine
Before we dive into the below list, it is important to recognize the fact that there certainly are more than 11 movements you can do to hit the glutes on a smith machine. Just because your movement hits the glutes, doesn’t mean it’s necessarily the most optimal.
For example, you may see some odd movements that certainly hit the glutes, but are just not safe, or simply not worth the added set up and training time as they are not any more effective than some of the movements below, and offer way less stimulus to the glutes, hamstrings, and lower body.
The glutes are involved in most lower body exercises, so if you do squats, lunges, and hinges properly and in the full range of motion, you will get the majority of your glute training benefit from those alone.
If you sprinkle in a few more isolated exercises and do them with either heavier loading or lighter weights and train to failure, your glutes will grow even more (along with your hamstrings and quads).
1. Romanian Deadlift
The Romanian deadlift is a hamstring and glute specific exercise that can be performanced on the Smith machine. When performing hinge work, specifically Romanian deadlifts, it is often ideal to train with lower reps (5-10, or 10-15) rather than higher reps and more loads.
While form is always key, going heavier on this movement than other glute exercises (such as hip thrusts) helps target the glutes and effectively fatigue them first, before your lower back and other muscles fatigue out.
If you have ever done high rep deadlifts and fetl generally tired or your lower back fatigue out before your glutes, this is exactly why it’s suggested to train this movement in the lower to moderate rep range.
If you are on a Smith machine that has an angled track, be sure to have the angled track bring the bar closer to you as you lower the load, rather than having it move away from you. This will also ensure your knees stay back as you lower the weight.
How To Do It
- Stand with the thighs or hips touching the bar, placing your feet about hip width
- With a double overhand grip, grip the bar and unrack the bar from the hooks
- With your chest up, soften the knees slightly and slowly lower the bar by pushing the hip backwards. Do not let your knees bend anymore than they were in the set up
- As you lower the bar, keep the lower back flat or arched, and chest up
- The lower you go into this movement, the bigger the stretch and tension on the hamstring and glutes
- At the bottom of the movement, the lower back should be flat, the chest should be up, and your knees should be directly above the ankles (not in front, and not behind)
- Push the hips forward and keep the knees back as you drive them forward
- At the top, contract the glutes, the repeat for reps
Pro-Tip
To emphasize the glutes more, you can add bands to the Smith machine to increase the tension at the top half of the movement.
You can also focus on slowing the eccentric down, and pausing in the bottom of the lowered position to deepen the stretch in the muscles.
2. Hip Thrust
The hip thrust can be done to increase glute stretch and hypertrophy. Often, lifters will do this with heavy loads, however it may be more beneficial to train this glute isolation exercise with lighter to moderate loads for higher reps to failure.
When training this with heavy loads (often very heavy loads), the lifter is unable to pause in the top contracted position, and often relies on momentum and throws the load upwards with their glutes, lower back, and even some hamstrings.
If you are doing this movement, focus on using a load that allows you to perform 15-30 reps to failure, where each rep is lowered slowly, and a 2-3 second contraction is held at the top of each rep. You can even use shorter rest periods (20-30 seconds) to really fatigue the glutes in a very time efficient manner.
How To Do It
- Start with your upper back on a bench, with hips hanging off the bench
- The bar should be in the crease of your hips, with the knees bent at 90 degrees and feet about hip width or slightly wider apart
- You can vary the width of the feet and point the toes out based on which placement gives you the best contraction at the top
- Lower the bar (with weight on it) until you are either on the ground, cannot go any lower without slipping off the bench
- Drive through the feet to lift the hips, making sure to not allow the lower back to go into extension (think about keeping the ribcage down as you raise the hips)
- Lift the hips until they are in line with your torso. If you cannot fully open the front of the hip crease (so that their is not hip crease), then you need to decrease the load
- Pause at the top position to get a full glute contraction
- Lower the hips slowly, and repeat for reps
Pro-Tip
This is a movement that many people love doing with heavy weight, however it is far more effective to use lighter to moderate loads and train in the 10-15, or 15-30 rep range using shorter rest periods and accumulating a ton of muscle fatigue (sometimes glute cramping) in a very short amount of time.
You can also place your feet on plates or a small elevation to increase the range of motion.
3. Reverse Lunge
The reverse lunge is a dynamic lunge variation that targets the glutes, hamstring, and quadriceps. When doing the reverse lunge, the lifter can vary the depth of the reverse lunge to shift more emphasis on the glutes and hamstrings versus the quads. A deeper step back will increase the amount of hip flexion and extension needed, meaning they will increase stress placed on the glutes and hamstrings.
This exercise can be done with heavier or lighter loads, however the key is to use a full range of motion as the lower you go, the more hip flexion occurs, which is exactly what is needed to target the glutes.
How To Do It
- Stand upright with the bar on you upper back, like a back squat
- Step one leg back a few feet, placing a majority of your weight distribution on the lead leg
- Allow the back knee to touch the floor, making sure to not allow the load to crash your knee into the ground
- Stand up using the lead leg to drive into the ground, rather than pushing off the back leg for help
- Stand up and either bring your back leg forwards, stepping it down, or keep it off the ground to further place demands on the lead leg and not allow that leg to rest between reps
- Contract the glute of the lead leg aggressively, then step back for another rep and repeat
Pro-Tip
The depth that one takes when stepping back can vary based on the individual. If you take too short of a step back, you may find it difficult to keep the heel of the lead leg down (not ideal). If you take too big of a step back, you will find it difficult to keep your torso upright and hard to stand up (due to balance). Play around with what feels best.
You can also place your lead leg on plates or a small elevation to increase the range of motion.
4. Split Squat
The split squat is very similar to the reverse lunge, with the main difference being that the lifter is not stepping backwards every rep but rather keeping the feet in the same position (one lead leg, and one back leg) throughout the whole set.
By not moving the feet every rep, there is less of a demand for balance and coordination, which may be ideal for beginners or someone who has issues in the reverse lunge.
How To Do It
- Stand upright with the bar on you upper back, like a back squat
- Step one leg back a few feet, placing a majority of your weight distribution on the lead leg
- This is the stance that you will use throughout the entire set (you are not stepping backwards and forwards like you would in the reverse lunge)
- Lower yourself downwards, making sure to allow the back knee to touch the floor without the load crashing your knee into the ground
- Stand up using the lead leg to drive into the ground, rather than pushing off the back leg for help
- Contract the glute of the lead leg aggressively, then lower yourself down for another rep and repeat
Pro-Tip
The depth of the split stance can vary based on the individuals, however be sure to use a stance that allows you to touch your back knee to the ground. You can also place your front foot on a plate to increase the range of motion, which will specifically increase the muscle stimulus on the glutes.
5. Front Foot Elevated Split Squat
The front foot elevated split squat is nearly identical to the split squat, with the only difference being that the lead leg is elevated 1-4” (on a plate or sturdy platform).
By elevating the front foot, you are able to increase the range of motion of the split squat (depth), which will increase both knee and hip flexion. The deeper ranges of hip flexion, the greater demands placed on the glutes.
How To Do It
- Stand upright with the bar on you upper back, like a back squat
- Place your lead leg on a plate of platform that is 1-4 inches high, with the foot directly underneath you.
- Step one leg back a few feet, placing a majority of your weight distribution on the lead leg
- This is the stance that you will use throughout the entire set (you are not stepping backwards and forwards like you would in the reverse lunge)
- Lower yourself downwards, making sure to allow the back knee to touch the floor without the load crashing your knee into the ground
- Stand up using the lead leg to drive into the ground, rather than pushing off the back leg for help
- Contract the glute of the lead leg aggressively, then lower yourself down for another rep and repeat
Pro-Tip
By elevating the front foot, you are increasing the range of motion. You will need to play around with the depth of the back foot to ensure you are still able to touch the knee to the ground as you go down.
At the top of the movement, you may need to lift your back leg off the ground so that you can contract the glute on the lead leg, due to the front foot being elevated.
6. Bulgarian Split Squat
The Bulgarian split squat is a split squat variation that has the back foot elevated. By elevating the back foot, you place the vast majority of the loading on the lead leg. Additionally, you allow for a greater range of motion than you would in the split squat.
Unlike the Bulgrian split squat done with a barbell or dumbbell, the Smith machine allows you to still have stability (bar on guided track). This is ideal if you wanna to train this movement with heavier loads or train to failure without being limited by your balance.
How To Do It
- Stand upright with the bar on you upper back, like a back squat
- Place your back leg on a bench that is 12-18 inches tall and roughly 2-3 feet behind you (if the bench is too high, it will not allow you to get the full depth necessary to target the glutes)
- Relax the back leg and let the knee bend
- Lower yourself downwards, making sure to allow the back knee to touch the floor without the load crashing your knee into the ground
- Stand up using the lead leg to drive into the ground, rather than pushing off the back leg for help
- Contract the glute of the lead leg aggressively, then lower yourself down for another rep and repeat
Pro-Tip
Make sure to stay upright as you lower yourself down. In doing so you will force deep angles of hip flexion, which will increase demands on the glutes.
7. Front Foot Elevated Bulgarian Split Squat
The front foot elevated Bulgarian split squat is similar to the normal Bulgarian split squat, with the addition of the front foot also being elevated 1-4”.
By elevating the front foot, in addition to the back foot, you increase range of motion, which is a powerful stimulus for all movements (taking a muscle through a fuller range of motion).
How To Do It
- Stand upright with the bar on you upper back, like a back squat
- Place your lead leg on a plate of platform that is 1-4 inches high, with the foot directly underneath you
- Place your back leg on a bench that is 12-18 inches tall and roughly 2-3 feet behind you (if the bench is too high, it will not allow you to get the full depth necessary to target the glutes)
- Relax the back leg and let the knee bend
- Lower yourself downwards, making sure to allow the back knee to touch the floor without the load crashing your knee into the ground
- Stand up using the lead leg to drive into the ground, rather than pushing off the back leg for help
- Contract the glute of the lead leg aggressively, then lower yourself down for another rep and repeat
Pro-Tip
Make sure that you have left enough space between the plates or platform under the front foot and back foot to allow for your knee to drop to the floor. Remember, the lower you go in this, the better.
8. Deficit Sumo Deadlift
The Smith machine deficit sumo deadlift is a hamstring and glute exercise that is similar to the barbell variation. To do this, you will stand on two plates or platforms that are 2-4’ tall so increase the depth at which you can sit into the sumo position. The sumo foot position allows you to isolate the hamstrings and glutes.
Like all deadlifts, the lower back should be flat and your legs and hip should be the main muscles used to lift the load.
How To Do It
- Place both feet on plates of platforms that are 2-4” tall
- You feet should be wider than hip width, and your toes should be pointed outwards to line up with the outward angle of the knees
- Grab the bar about shoulder width, and lower yourself downwards as you allow the hips to push back and knees to bend
- Sit as low as you can
- The deficit should allow you to sit even lower so that you really increase the stretch and tension on the hamstrings and glutes
- Stand up using your legs and glutes
- Contract the glute aggressively, then lower yourself down for another rep and repeat
Pro-Tip
This can be a challenging exercise if you lack hamstring flexibility or general strength in the hamstrings, glutes, and adductors. You will need to use less weight than you would without the deficit.
9. Deep Back Squat
The Smith machine back squat should be done to full depth. The deeper you go in the squat, the more glutes you will target. The glutes become more involved the lower you go due to the increased ranges of hip flexion.
It is important to stay vertical as you squat, which will help you place loading in the quads as well as the glutes.
How To Do It
- Stand with your feet hip width apart directly underneath you
- Your toes can be slightly pointed outwards
- The bar should be on the upper back (traps), with you grip on the bar a few inches wider than shoulder width
- With the back flat and chest up, sit down so that your heels stay planted on the floor, while your knees travel over your toes
- Sit as low as you can while still maintaining tension in the lower back
- At the bottom of the squat, pause, and make sure your knees are not caving inwards
- Stand up making sure to not let your chest drop or your hips shoot backwards
- At the top, contract the glutes, and then repeat this process for another rep
Pro-Tip
If you are unable to sit lower, try placing your heels on small plates ½-1” tall, as this will help you find a more comfortable position to sit low in the squat.
10. Deep Front Squat
Like the back squat, or any of the movements on this list, the Smith machine front squat should be done to full depth. The deeper you go in the squat, the more glutes you will target.
The front squat variation will allow you to stay more upright in the squat and target the quads more. Additionally, the glutes become more invoked the lower you go due to the increased ranges of hip flexion.
How To Do It
- Stand with your feet hip width apart directly underneath you
- Your toes can be slightly pointed outwards
- Grab the bar with a shoulder width grip, and bend the elbows to allow them to be tucked under the bar and pointed forward, having the bar then be resting on your front deltoid (not your upper chest)
- With the back flat and chest up, sit down so that your heels stay planted on the floor, while your knees travel over your toes
- Sit as low as you can while still maintaining tension in the lower back
- At the bottom of the squat, pause, and make sure your knees are not caving inwards
- Stand up making sure to not let your chest drop or your hips shoot backwards
- At the top, contract the glutes, and then repeat this process for another rep
Pro-Tip
If you have never done a proper front squat with a front rack grip, this can be very challenging and uncomfortable on the shoulders and wrists.
You can also use a crossed arm grip where you balance the bar on tops of your front deltoids with your arms crossed in front of you and elbows up (think about making the universal distress signal for choking with both hands on your neck.. except your hands will be on the bar).
11. Feet Forward Deep Back Squat
The Smith machine feet forward back squat is nearly identical to the back squat variation, however you will start with the feet being planted 4-6” in front of you, rather than directly underneath you. In doing so, you will place more emphasis on the quadriceps, rather than the hamstrings in the squat.
You will still target the glutes, and may find you can sit even lower in this variation than the standard back squat, which means more hip flexion and glute development.
How To Do It
- Stand with your feet hip width apart, with them firmly planted a few inches in front of you
- Your toes can be slightly pointed outwards
- The bar should be on the upper back (traps), with you grip on the bar a few inches wider than shoulder width
- With the back flat and chest up, sit down so that your heels stay planted on the floor, while your knees travel over your toes
- Sit as low as you can while still maintaining tension in the lower back
- At the bottom of the squat, pause, and make sure your knees are not caving inwards
- Stand up making sure to not let your chest drop or your hips shoot backwards
- At the top, contract the glutes, and then repeat this process for another rep
Pro-Tip
You will need to play around with how far you are placing your feet in front of you. You should only be out front a few inches. If your feet are too far out, you will be unable to sit as low as you can, and may find it difficult to keep the bar on the back or keep your lower back flat. If this is an issue, simply move your feet slightly back.
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3 Sample Glute Workouts On The Smith Machine
Here are three sample workouts you can do on the Smith machine to target the glutes. All of these are beginner friendly, and can be progressed simply by adding load.
Workout 1 – Glute and Hamstring Focused
This workout consists of three movements, with some of them also targeting the hamstrings. It is important to also train the hamstrings as they assist the glutes in hip extension. The stronger the hamstrings, the stronger the glutes.
- Smith Machine Hip Thrust: Choose a weight that is near your 15-20 rep max. You will perform a total of 60-80 reps with that load, resting only 10-15 seconds between sets. Be sure to use the full range of motion and to not speed your reps up as you get more tired.
- Smith Machine Romanian Deadlift: 4 sets of 10-15 reps, slow eccentric, pause at the bottom, and contract the glutes at the top
- Smith Machine Reverse Lunge: 3 sets of 10-15 reps per leg, slow eccentric, pause at the bottom at full depth, stand up and contract glute of the lead leg at the top
Workout 2 – Glute and Quad Focused
This workout consists of three movements, with some of them also targeting the quadriceps. When performing squats and lunges, the glutes are engaged and targeted the lower you go, so make sure to sit in a full deep squat, with the hips underneath you, not behind you (your torso should be upright).
- Smith Machine Hip Thrust: Choose a weight that is near your 15-20 rep max. You will perform a total of 60-80 reps with that load, resting only 10-15 seconds between sets. Be sure to use the full range of motion and to not speed your reps up as you get more tired.
- Smith Machine Feet Forward Deep Squat: Choose a weight that is near your 15-20 rep max. You will perform a total of 60-80 reps with that load, resting only 10-15 seconds between sets. Be sure to use the full range of motion and to not speed your reps up as you get more tired.
- Smith Machine Bulgarian Split Squat: 3 sets of 10-15 reps, slow eccentric, pause at the bottom at full depth, stand up and contract glute of the lead leg at the top
Workout 3 – High Volume Glute Day
This workout is all about the glutes. This is the ideal workout to throw into your training program after you have one both of the other workouts. By doing all three of these workouts in a single week, you dedicate enough time to to develop the supporting muscles groups of the lower body (hamstrings and quads), while also allowing an extra workout (this workout) to delicate a little more volume to the glutes specifically.
- Smith Machine Wide Stance Hip Thrust: Choose a weight that is near your 15-20 rep max. You will perform a total of 60-80 reps with that load, resting only 10-15 seconds between sets. Be sure to use the full range of motion and to not speed your reps up as you get more tired.
- Deficit Smith Machine Sumo Deadlift: 3 sets of 15-20 reps, slow eccentric, pause at the bottom at full depth, stand up and contract glute of the lead leg at the top.
- Front Foot Elevated Smith Machine Split Squat: 3 sets of 10-15 reps, slow eccentric, pause at the bottom at full depth, stand up and contract glute of the lead leg at the top
Looking for a workout program? Try using the Fitbod App, which will design your program based on your logged training data and goals. The workouts will adapt automatically to your levels of recovery and rate of progress. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Take the guesswork out of your workouts. Try Fitbod for free.
About The Author
Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Mike is Founder of J2FIT Strength and Conditioning, a growing global training company with gyms in New York City, Cincinnati, and online offering personal training, online custom coaching programs.
