Name: Playbook - Sami Bossert - Glute Isolation on Smith Machine
Uploaded: 2023-04-18T20:05:28.263Z
Duration: 45 min
Description: Glute Isolation on Smith Machine

Sylvia

Wow one of the best glute pumps I ever got from a workout! 🍑 😍

Amanda Palmiotto

Alright App Team! 

Here’s the deal. This workout can be done under 30 minutes if you drop one set from each of the exercises. Otherwise completing it as it is will be around 45 minutes depending on your rest periods. 

Set up your workout near your Smith Machine so you knock it out in no time! 

** Not all smith machines are created equal, please practice each of these moves with minimal to no weight and get the form just right 👍🏼 before proceeding with more weight **

- Place band just above knees 
- Starting with feet together, bend at the knees and step on foot to the front in a diagonal line bending into a split squat position 
- Repeat on other side moving forward 
- Walk forward and back staying as low as possible 
- Spine stays in neutral

Glute band walking squats

• Place bench perpendicular to the Smith Machine bar. You’ll need to position the bench so the bar lays on top of your pelvis area comfortably (use a pad between your body and the bar) 
• Make sure your entire body stays on the bench, spread your knees outward and place bottoms of feet together on the bench 
• Pull up your pelvic floor (PF) as you press your feet down into the bench, squeezing your glutes and thrusting your hips up to the ceiling 
• Core is engaged

*** With this workout I want you to increase the weight by 20lb each set if possible !

Frog Pumps (Smith Machine)

- Adjust bench forward in front of the Smith Machine bar - this may take a few reps to get the feel for this move
- Utilize a band to secure the hooks of the bar away from the pegs to avoid it from latching
- You’ll lay on the edge of the bench, bending comfortably at your hips 
- Hold onto the bench to secure your body while you place your feet underneath the bar 
- Toes will be pointed outward and knees slightly out too 
- You’ll squeeze your glutes and press the bar upward - leading with your heels
- Be slow and controlled with each rep

Weighted Reverse Hyperextensions - Smith Machine

The Smith Machine Hip Thrust circuit allows for a great pump of the glutes!! It’s easier to load and unload weight and (although it’s more of a “fixed” machine) it allows you to really narrow in on activating just the glutes compared to free weights or the barbell version

• position bench parallel to the smith machine bar and about 3 feet away from the bar
• place upper back on edge of bench and hips should be directly under the bar, feet forward but with a slight point outward (this provides more activation of your glutes)
• Keep your chin tucked, core engaged, PF (pelvic floor) tight as you thrust your hips up, pressing thru your heels and squeeze your glutes
• Lift your hips up to the ceiling as high as you can (no more than shoulder height) 


OTHER CUES: 
I like to press my hands into the bar - it helps me thrust better

Smith Machine Hip Thrust

Same positioning as the full range of motion hip thrust; however, this one will mostly be used as a burn out 

• In the hip thrust position, you’ll maintain the top portion of the movement - squeezing your glutes and keeping your knees to shoulders in line and then drop down just slightly to release the tension in your glutes but then control the thrust back up!

Smith Machine Hip Thrust Pulses

Smith Machine Thrust Burnout

- Kneeling into a stationary surface for support 
- Pinch/hold a weight behind your knee
- Raise your leg laterally, LEAD WITH YOUR KNEE, then lower with control
- Complete desired reps then repeat on the opposite side

Kneeling weighted hip abduction (each side)

As a cool down, you’ll want to focus on holding the stretch for 10-20 seconds  - stretch deep enough to where you feel tension but not too much tension

**don’t forget each side!**

- in a deep lunge position with your back knee resting on the ground, shift forward and back so you feel the stretch in your hip flexor and hamstring

Static Deep Lunge Stretch

Glute Isolation on Smith Machine

Full Body, Core & Glutes - Landmine & Ball

Great workout! Thank you Sami, it was a nice change of pace and nice to focus on glutes!!

Jessica

That stair circuit was killer to start with!! Will definitely be adding it to my warmups on glute days 😍

Heather

Finished with stairs and warmed up on treadmill Incline and now I'm dead🔥🔥🔥🔥🔥🔥

Skye Beasley

Glutes - gym (75-90 minutes)

Amazing!! One of my favorite workouts so far!

Ashley

Sara GONZALEZ

Shane

Glutes - dumbbells (60-75 minutes)

Danielle Keeling

Caitlin

Side donkey kicks were a challenge but this workout was a real spicy one! 🔥

Leah

Glutes & legs - hacksquat/landmine (75-90 minutes)

McKenna

Glutes & legs - cable (60-75 minutes)

This was perfect for a quick burn. Didn’t feel like I was doing much but when finished I felt it 👌🏼🔥

Jaclyn

A great glute workout after taking 2 weeks off to get your body moving again!

Briana

Kimberlee

BODYWEIGHT GLUTES AT HOME (45 minutes)

Rebecca

Jennifer

Saryn Johnson

Glutes & legs - gym [40 minutes]

Such a good burn, especially when I lift heavy!!

Amanda

Straight forward glute workout & got me sweating! Loved it!

Jordyn Morgan

Karina frazier

No BS Glutes [30 minutes]

Cardio Warm Up - Treadmill

Krystal

Cynthia

Celeste

Glutes & Legs - Gym [45 minutes]

Stacie

Cardio Warm Up - Step Mill

This was great to finish my 5th day of the program. Started with some cable work for my glutes and finished with this and core! Winner!!!!

Cassey

Ohoud

Sarah

Glute Burn Out - Gym Edition

Did it after a 25 minutes legs day. It was terrifyingly burning with just the 1 set 🍑🔥🔥🔥🔥

Jennifer O

Glute Burn Out - Home Edition

Sara Thompson

Nehq

My legs feel like strong jello! Thank you! Haha!

Michelle

Advanced Legs - Gym Edition [75 minutes]

Jenessa

Hamstrings - Gym [45 minutes]

all the parts of the legs that may usually get left out in a workout… are not left out in this one. 🙌🏼 what a burn!

Sondra

This one was a great workout!! Definitely needing a minute after every set… you can do this at home as long as you have a barbell!

Paxton

What a good leg workout. I made it into a superset bc I had limited time in the gym. Thanks Sami!!

Bailey

Intermediate Legs - Gym [75 minutes]

Love the backward lunge into SLD! 🔥 I could feel the tension burn in that stationary leg on rep 8!

Wow!!! This is so good for a home workout!! Intense, but could still get it done!! Thank you Sami😊

Glutes & Legs - Home [45 minutes]

Greatest glutes burner ever 🍑🔥🔥🔥I tripled the reps in the last set of 3 exercises, amazing!!!🔥🔥🔥🔥

Kelly

Glute Activation & Warm Up [10 minutes]

Paired this workout with the glute activation warm up 🤌🏽.  Add some weight to the glute bridge set for a harder workout 🔥

The best glute burn! Loved this one 🔥❤️

Brenna

Glutes Galore - Home [30 minutes]

Noemi

Amazing Glute session! Definitely saving this one.

Krystle

Glutes Galore - Gym #2 [75 minutes]

Perfect workout for busy mom. Bulgarian split squats forever my enemy

Amazing workout!!! My legs were on fire. Thanks

Melissa Beltre

Glutes Galore - Gym or Home #1

Jacque

Lisa

An excellent booty burn in 25 minutes! Legs are shaking! 😬🙌🏻

Glutes with Dumbbells [30 minutes]

The booty burn is REALLLL 🔥🔥🔥🔥

Lauren

Amber

This was great! I added some extra things as I felt it was a bit short for my liking.

Heavy Glute & Hammies - Progressive Overload [60-75 minutes]

Was able to do at home!  Just need to substitute with dumbbells.  Still got a good workout

Let me see you wobble! Legs like hello! 🔥

Beth

Legs, Glutes & Calves - Gym [60 minutes]

Loved this workout!!! I can feel it in my glutes.

Elena Frias

Glutes and abductors on 🔥🔥🔥 Ended up all sweaty 🥵💦 Thanks Samy 👌🏼

Legs & Glutes [60 minutes]

This is the workout you want if you want to feel sweaty, accomplished, strong...such a good one!!

Tuesday: Crazy Legs & Glutes ! [Gym or Home - 60-75 minutes]

Great and quick just to the point! 😍 can’t wait to start the fall challenge!

Samantha

Kasey

Outer Glutes & Thighs [30 minutes]

Glutes ONLY - Gym [30 minutes]

I love how quick and sweaty these workouts are!

Sophia

LIFT & TONE GLUTES - HOME [30 MINUTES]

Nicole

LIFT & TONE GLUTES - HOME - DUMBBELLS [30 MINUTES]

Done this bad boy twice now and it never gets old! 🥵

Alicia

Anonymous

LIFT & TONE GLUTES - GYM [45-60 MINUTES]

Michael

Okay Sami I see what you did here…. Decided to 🔥 the glutes.  More like this please!!!!!

The last workout “frog” at how many weeks of pregnancy it’s not safe?

GLUTE ISOLATION DAY - HOME [60 minutes]

These big sets kill me but this was just what I needed to get back into it after a couple weeks falling off track. Great booty workout and easy to adjust difficulty with weight.

Glute Isolation on Smith Machine

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