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Best Glutes Workouts With Smith Machine For Women

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About

Smith Machines are large pieces of equipment with a barbell fixed to tracks, offering stability during exercise variations.

These exercises efficiently target the glutes, a key muscle group involved in lower body movements, aiming to strengthen and shape the buttock area.

The “best” exercises for achieving specific adaptations are effective for both genders, with variations tailored to generalized preferences.

For women, repetitions and weights are often adjusted based on averages such as an individual of 5’5” height, weighing 140lbs, and aged 34, though personal capacity and needs may differ.

This equipment allows users to perform exercises safely, providing a controlled environment conducive to focusing on exertion and technique.

The 2 Best Glutes Exercises with Smith Machine for Women

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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
    35lbs
    2
    8reps
    35lbs
    3
    8reps
    35lbs
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Smith Machine for Women

Alternative Glutes Workouts for Women