Name: Playbook - Kenna Matta - Smith machine legs and glutes
Uploaded: 2022-05-25T23:02:04.686Z
Duration: 60 min
Description: Smith machine legs and glutes

Had to switch to the Leg Press Machine for the Sumos, but I’m feelin’ the BURN 😋🔥

Alyssa

Feel the burn!! I like the Smith machine because it helps you stay in form & go deeper with control 🔥

Get ready for your booty and your legs to be on fire with these exercises that can be done using only the smith machine!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Thrust the bar up pushing through your heels 
- Pause at the top and slowly lower your glutes to the floor

Smith machine hip thrusts

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith machine back squat

- Stand in a wide toed out stance with the barbell across your upper back 
- Lower into a squat keeping your chest up 
- Drive through your heels and stand up to full extension

Dumbbell sumo squat

- Position the barbell across your upper back and keep your chest up
- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeat reps on other leg

Smith machine reverse lunge

- Begin with feet shoulder width apart 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up

Jump squats

- Start with placing your foot on an elevated surface 
- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Repeat reps on other leg

Single leg elevated glute bridge

Smith machine legs and glutes

Glutes gains in a hurry

I used logs as a replacement for weights up in the mountains 🤪🪵 It was successful! Haha

Lean Legs

Tough!! This one was a rough one but definitely feel the booty gains!! Haha 😮‍💨🔥

Legs & glutes strength and growth

Still super exhausting if you go too heavy at first. Start a bit lighter than you think!!! 🔥

Don’t go too heavy / hard 1st or 2nd sets!! 😮‍💨🔥🔥

All levels - Legs and Glutes

grace

The single leg press was harddd! I couldn’t do all of the reps 😮‍💨🔥 Loved everything tho, I feel exhausted. Haha

INTENSE leg day

Strong legs & booty

My fav!! 🥰🫶🏼 I’m working on growing my gluteus medius to lift & fill out my booty & the kickbacks + sidekicks really do the trick 🙌🏼❤️‍🔥🍑🍑🍑

Cable booty is still one of my favs for upper booty toning ❤️‍🔥

Cable glutes & hammys

I added a leg band & a light weight barbell (I’m staying the mountains so I used a Garden Hoe 🤣💀🏔️) Super solid!! 🤍🤍

Body weight lower body

Grow your glutes

Stronger than I expected!! It’s good to push it a little with weight & take it slower if necessary 💗

Modified a bit this time! But solid! 🧨 Sometimes I switch out things depending on whether I want to focus more / less on certain areas or muscles 💪🏼🤗

So solid! I had an appointment, so I had to break it up into 2 parts with heavier weight. So good!! 🖤

Smith machine legs and glutes

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