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* use a platform if your smith machine doesn’t allow the bar to go down all the way if yours is similar to mine! 

- Start with a sumo stance (toes pointed out and feet wider than shoulder width)

- Start at the bottom of the movement, grip the bar and drive through the glutes to bring your body upright.

Maintain a neutral spine, roll the shoulders back and brace your core throughout the entire movement.

Smith Machine Sumo Deadlift

- Start by placing the bar on your upper back right around your mid trap

- Walk your feet slightly in front of you and find a stance of feet that feels best for you

- Lower yourself into a squat by hinging at the hips and bending at the knees

- Drive through the heels of your feet to bring your body back upright 

- Increase your weight with each set

Smith Machine Squat

- Grab a dumbbell, kettlebell, barbell or do bodyweight

- Hold the weight at your chest

- Start by performing a squat, at the bottom of the squat bring a leg back to do a reverse lunge.

- Bring your leg back to starting position and repeat on the other leg.

Both legs count as ONE rep

Goblet Squat Lunge

- Begin with dumbbells in each hand and feet hip width or opt for a single dumbbell / kettlebell
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Leg Day ❤️‍🔥

Quads & Calves

Needed to mix up my leg routine, this one was 🔥🔥🔥

Ellie

Gosia

Glutes & Hamstrings

Jordyn

Quads & Glutes

Full Leg Day

kirsten

Beginner Friendly Leg Day

Full Leg Workout

Brutal Quads & Glutes!

GLUTES ON FIRE 💥🔥

Still impressed by this workout, I always feel AMAZING after it 💚💚💚

Glute Workout 🍑

Grow your Glutes!

Alyssa Thomas

Lower Body Killaaaa 💥💥

Raynia

I’m dead, if I don’t have a butt like Brooke after this idk what will do it 🤷🏼‍♀️ #goals

The HOLY GRAIL of Glutes 🔥

The BEST Glute Workout 🤝

Smith Machine Leg Workout

Booty Focused Workout

Intense Lower Body 💥

Legs on FIRE 🔥

micah

Build your booty!

Beginner Friendly Quads & Glutes

Lower Body 💥

Booty Focused Workout 🍑

Glutes 🍑

Advanced LOWER BODY

Dumbbell Only Glutes

Dumbbell Only Lower Body

Dumbbell Only Glutes & Hamstrings

Dumbbell Only Full Leg Workout

Been doing this workout twice a week, and I've gained almost 3 INCHES on my booty! I thoughts she was stubborn but Brooke has her growing 😤💚

Amazing workout!! I think I'll change up the weight as the reps go down.. I'm sweating!

Full Quad Workout

Glutes

Te Aomihia

Glute Workout

Leg Day ❤️‍🔥

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