Name: Playbook - Pauline Perina - Glute Workout - Smith Machine
Uploaded: 2023-12-04T07:28:40.030Z
Duration: 50 min
Description: Glute Workout - Smith Machine

5 exercices to perform on a smith machine. From the wide stance of the Elevated Sumo Squat to the dynamic movement of the Reverse Lunge, each exercise is chosen to engage different aspects of the glutes. The routine includes variations like the Elevated RDL and the challenging KAS Glute Bridge to intensify muscle activation. The Elevated Bulgarian Split Squats add a unilateral element for balanced development. With a focus on form and variety, this workout aims to sculpt and strengthen your glutes effectively. Incorporate it into your routine for a well-rounded lower body workout.

4 sets of 10-12 reps
- Stand with feet wider than shoulder-width apart, toes slightly turned out.
- Place a barbell at the bottom of the smith machine between your legs 
- Squat down, keeping your back straight, and grab the bar with an overhand grip.
- Push through your heels to return to the starting position.

Elevated Sumo Squat - Bar between Legs

3 sets x 10 reps each leg, no alternation
- Stand with feet hip-width apart.
- Take a step backward with one leg, lowering your hips until both knees are bent at a 90-degree angle.
- Push off the back foot to return to the starting position.
- Perform 10 reps on one leg before switching.

Reverse Lunge

4 x 10 reps
- Stand on an elevated surface with feet hip-width apart.
- Hold the barbell in front of you with an overhand grip.
- Hinge at your hips, lowering the barbell towards the ground while keeping your back straight. Knees slightly bended. 
- Return to the starting position by engaging your glutes and hamstrings.

Elevated RDL

Elevate your feet with an added step/surface
4 x 15 reps, hold the last rep until failure
- Lie on your back on a bench with feet elevated on a step, knees bent.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 
- Brace your core, tuck your tailbone in to engage your glutes and protect your back.
- Drive through your feet, extending your hips upwards, eyeline looking forward and down. 
- As you lift your hips, squeeze your glutes forcefully at the top of the movement. Your body should form a straight line from your shoulders to your knees.
- Hold the top position for a brief moment and focus on contracting your glutes.
- Slowly lower your hips back down a couple of inches with control. (Not full range of motion)

KAS Glute Bridge

3x10 reps each leg
- Stand facing away from a barbell, place one foot behind you on the barbell and the other one on an elevated surface. Hold weights in front of you, you can use the dumbbell if you’re not confortable holding a plate. 
- Lower your body into a lunge, keeping your front knee above your ankle. The elevation will help you go deep down. 
- Push through your front heel to return to the starting position.
- Perform 10 reps on one leg before switching.
- Go slow

Elevated Bulgarian Split Squat

Glute Workout - Smith Machine

GLUTE-FOCUSED WORKOUT

Sanaa

Full Leg Workout

HEAVY LEG DAY!

The struggle was REAL in a great challenging way!!!

Alexa

Glute Workout - Smith Machine

More workouts from Pauline Perina