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Best Advanced Glutes Workouts With Smith Machine

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About

The Smith Machine is an effective tool for performing controlled exercises, offering stability and a guided bar path to enhance performance.

Advanced techniques in strength training demand a profound level of expertise, ensuring the integration of effective movements targeting specific muscle groups.

The glutes, located in the posterior pelvic region, are critical for leg and hip motion, often developed through dynamic exercises such as squats and deadlifts.

Using this workout framework, individuals with more than four years of training experience can modify repetitions and weights to align with their fitness capabilities, optimizing gluteal development and overall strength.

This targeted routine promotes strengthening of the buttock area, addressing both functional and aesthetic goals.

The 2 Best Advanced Glutes Exercises with Smith Machine

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Smith Machine Hip Raise

    Smith Machine Hip Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    36,126
    Glutes Strength
    53 mScore
    Glutes
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Hip Raise is a glute and hamstring exercise that uses a Smith Machine for better stability. This exercise helps you focus on strengthening your glutes while minimizing the risk of losing balance.

    How to do it

    1. Lie on a bench under the Smith Machine bar.
    2. Position your feet shoulder-width apart on the bar, knees bent toward your chest.
    3. Engage your core and keep your spine straight before lifting the bar by extending your legs down.
    4. Raise your pelvis towards your rib cage until your lower back lifts off the bench.
    5. Lower back to the starting position.
    Full Video & Instructions

  • 2. Smith Machine Glute Bridge

    Smith Machine Glute Bridge demonstration video — proper form for this exercise.
    SETS LOGGED
    274,788
    Glutes Strength
    88 mScore
    Glutes
    Photo of Smith Machine
    Smith Machine
    Photo of Flat Bench
    Flat Bench

    The Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.

    How to do it

    1. Lie on a bench with your upper back supported and bend your knees at a 90-degree angle.
    2. Place the Smith Machine bar on your hips.
    3. Push through your heels to lift your hips and the bar upward by squeezing your glutes.
    4. Lower back to the starting position in a controlled manner.
    Sets, Reps, Weight
    1
    8reps
    65lbs
    2
    8reps
    65lbs
    3
    8reps
    65lbs
    Full Video & Instructions