4-Week Glutes and Legs Shape Program
A progressive lower-body program for stronger glutes and legs with enough upper-body balance and recovery.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Glute Strength
Glute Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Band Standing Balance Glute Kickback
The Band Standing Balance Glute Kickback is a lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Muscle focus
Step-by-step cues
- Secure a resistance band around your ankles.
- Stand upright with feet hip-width apart and engage your core.
- Shift your weight onto your left leg and slightly bend the knee.
- Lift your right foot off the ground and extend it backward, keeping the leg straight.
- Squeeze your glutes at the top of the movement.
- Slowly return to the starting position without touching the ground.
- Complete the desired number of repetitions, then switch legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance.
- Focus on squeezing your glutes as you extend your leg backward.
- Maintain a slight bend in the standing leg to reduce strain on the knee.
- Avoid arching your back; keep it neutral to prevent injury.
- Perform the movement slowly and with control for maximum effectiveness.
- Use a mirror to ensure proper form and alignment during the exercise.
Dumbbell Deadlift Straight Legs
The Dumbbell Deadlift Straight Legs is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting dumbbells from the floor with minimal knee bend, emphasizing the posterior chain. This exercise enhances flexibility and strength in the lower body.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Hinge at the hips, lowering the dumbbells towards the floor while keeping them close to your legs.
- Lower until you feel a stretch in your hamstrings, ensuring your back remains straight.
- Engage your glutes and hamstrings to lift the dumbbells back to the starting position by reversing the hip hinge.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on hinging at the hips rather than bending at the waist to protect your lower back.
- Keep your core engaged throughout the exercise to maintain stability and support your spine.
- Ensure that your shoulders are pulled back and down to avoid rounding your upper back.
- Start with lighter weights to master form before progressing to heavier dumbbells.
- Perform the movement slowly and with control to maximize muscle engagement and reduce injury risk.
- Breathe out as you lift the weights and breathe in as you lower them.
Seated Good Morning
The Seated Good Morning is a compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold a barbell across your upper back, ensuring it is not resting on your neck.
- Engage your core and keep your chest up.
- Inhale deeply, then hinge forward at the hips, keeping your back straight and head aligned with your spine.
- Lower your torso until it is nearly parallel to the floor or as far as your flexibility allows.
- Exhale as you return to the starting position by contracting your glutes and hamstrings.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the barbell is securely positioned on your upper back, avoiding any pressure on the neck.
- Maintain a neutral spine throughout the movement to prevent injury.
- Focus on hinging at the hips rather than bending at the waist to engage the correct muscle groups.
- Control the descent and ascent to maximize muscle engagement and avoid momentum.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your feet firmly planted to provide stability during the exercise.
Barbell Glute Bridge
The Barbell Glute Bridge is a compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.
Muscle focus
Step-by-step cues
- Begin by sitting on the floor with your upper back resting against a bench and your feet flat on the ground, hip-width apart.
- Roll a barbell over your legs until it is positioned directly above your hips. Use a pad to cushion your hips if necessary.
- Brace your core and squeeze your glutes as you drive through your heels to lift your hips towards the ceiling.
- Ensure that your body forms a straight line from shoulders to knees at the top of the movement.
- Pause briefly at the top, then slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin tucked and gaze forward to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each rep for maximum muscle engagement.
- Avoid arching your lower back; maintain a straight line from shoulders to knees.
- Ensure that your feet are placed firmly on the ground and do not shift during the exercise.
- Start with a lighter weight to master form before progressing to heavier loads.
Kettelbell Clean
The Kettlebell Clean is a dynamic exercise that involves lifting a kettlebell from the ground to the rack position in one fluid motion. It is designed to improve strength, power, and coordination, primarily targeting the posterior chain, shoulders, and core muscles.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and place a kettlebell between your feet.
- Bend at the hips and knees to grip the kettlebell handle with one hand, keeping your back straight and chest up.
- Engage your core and drive through your heels to lift the kettlebell off the ground.
- As the kettlebell rises, pull it close to your body by bending your elbow and rotating your wrist.
- Quickly tuck your elbow into your side and allow the kettlebell to rotate around your forearm into the rack position.
- Stand tall with the kettlebell resting on the outside of your forearm, elbow close to your body.
- Reverse the motion to lower the kettlebell back to the starting position.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Use a smooth, controlled motion to bring the kettlebell into the rack position.
- Avoid swinging the kettlebell away from your body; keep it close during the lift.
- Practice with a lighter weight to master form before progressing to heavier kettlebells.
- Ensure that your wrist remains neutral in the rack position to prevent strain.
- Focus on driving through your heels during the initial lift for maximum power.
Seated Hip Abduction
The Seated Hip Abduction exercise targets the hip abductor muscles, primarily the gluteus medius and minimus. It is performed using a specialized machine where you sit with your legs together and push them apart against resistance. This exercise helps improve hip stability, balance, and overall lower body strength.
Muscle focus
Step-by-step cues
- Adjust the seat and backrest of the machine to ensure your knees are aligned with the pivot point of the machine.
- Sit on the machine with your back straight and feet flat on the footrests.
- Place your knees inside the padded levers, keeping them together.
- Grip the handles or sides of the seat for stability.
- Exhale and slowly push your knees apart as far as comfortable, engaging your hip abductors.
- Pause briefly at the widest point, ensuring tension in the muscles.
- Inhale and slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
- Focus on using your hip muscles rather than pushing with your feet or legs.
- Control the movement both when separating and bringing your knees together to maximize muscle engagement.
- Start with a lighter weight to ensure proper form before increasing resistance.
- Avoid locking your knees at any point during the exercise to maintain continuous tension on the muscles.
- Keep your breathing steady; exhale during exertion and inhale when returning to start.
Tuesday
Recovery Walk
Walk for 30-45 minutes and complete hip mobility.
Wednesday
Upper Body Balance
Upper Body Balance muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Incline Bench Dumbbell Wide Row
The Incline Bench Dumbbell Wide Row is an upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Extend your arms straight down towards the floor.
- Engage your core and keep your back straight throughout the movement.
- Pull the dumbbells up towards your sides by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is stable and set at a comfortable angle for your body.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize muscle engagement.
- Keep your neck in a neutral position to avoid strain.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with lighter weights to master form before progressing to heavier dumbbells.
- Maintain a slight bend in your elbows throughout the exercise to protect your joints.
One-Arm Dumbbell Lateral Raise
The One Arm Dumbbell Lateral Raise is an isolation exercise targeting the lateral deltoid muscle. It helps in building shoulder width and strength by lifting a dumbbell to the side of the body with one arm. This exercise is typically performed standing, allowing for greater range of motion and unilateral focus.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip.
- Keep your core engaged and maintain a slight bend in your knees.
- Position your working arm slightly bent at the elbow, with the dumbbell resting against your outer thigh.
- Exhale as you raise the dumbbell to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrist is in line with your shoulder.
- Inhale as you slowly lower the dumbbell back to the starting position.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on lifting with your shoulder, not your hand, to effectively target the lateral deltoid.
- Avoid using momentum; control the movement throughout for maximum muscle engagement.
- Keep your torso stationary and avoid leaning to either side during the lift.
- Start with a lighter weight to ensure proper form and gradually increase as you build strength.
- Maintain a slight bend in your elbow throughout the exercise to reduce strain on the joint.
- Perform this exercise in front of a mirror to monitor form and ensure balanced movement on both sides.
Seated Barbell Twist
The Barbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. This exercise involves holding a barbell with both hands and rotating the torso from side to side while maintaining a seated position with feet elevated off the ground.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground.
- Hold a barbell with both hands, keeping your arms slightly bent.
- Lean back slightly, engaging your core, and lift your feet off the ground.
- Rotate your torso to the right, bringing the barbell beside your hip.
- Return to the center and then rotate to the left.
- Continue alternating sides in a controlled manner.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Maintain a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum; focus on using your obliques to drive the movement.
- Keep your shoulders relaxed and avoid hunching them up towards your ears.
- If you are new to this exercise, start with a lighter barbell or even a weight plate.
Pull-Up Neutral Grip
The Pull-Up Neutral Grip is a compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.
Muscle focus
Step-by-step cues
- Stand under a pull-up bar with neutral grip handles.
- Jump or step up to grab the handles with palms facing each other, arms fully extended.
- Engage your core and pull your shoulder blades down and back.
- Pull yourself up until your chin is above the bar, keeping elbows close to your body.
- Pause briefly at the top of the movement.
- Lower yourself in a controlled manner until arms are fully extended again.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a full range of motion by fully extending your arms at the bottom.
- Keep your core tight throughout the movement to prevent swinging.
- Focus on pulling with your back muscles rather than just your arms.
- Maintain a steady, controlled pace to maximize muscle engagement.
- If you're unable to perform a full pull-up, use resistance bands for assistance or try negative pull-ups.
Band Lateral Raise
The Band Lateral Raise is an isolation exercise targeting the lateral deltoid muscles, which are part of the shoulder. It involves lifting the arms to the side against the resistance of a band, helping to build shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of a resistance band under your feet.
- Hold one end of the band in each hand, arms at your sides with palms facing inward.
- Keep a slight bend in your elbows as you raise your arms to the sides until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your shoulders are not shrugged.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
- Focus on using your shoulder muscles rather than swinging your body for momentum.
- Keep your core engaged to maintain balance and support proper posture.
- Control the movement both on the way up and down to maximize muscle engagement.
- Start with a lighter resistance band if you are new to this exercise to ensure proper form.
Thursday
Rest
Keep steps comfortable and avoid intense lower-body work.
Friday
Legs and Glute Volume
Legs and Glute Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Dumbbell Walking Lunges
Dumbbell Walking Lunges are a compound lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement also engages the core for stabilization, improving balance and coordination. By adding dumbbells, the exercise increases resistance, enhancing muscle strength and endurance.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Step forward with your right foot, lowering your hips until both knees are bent at approximately 90-degree angles. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push through the heel of your right foot to rise and bring your left foot forward, stepping into the next lunge.
- Continue alternating legs for the desired number of repetitions or distance.
- Maintain an upright torso throughout the movement, keeping your core engaged.
Technical tips
- Keep your chest up and shoulders back to maintain proper posture.
- Focus on a controlled descent to maximize muscle engagement.
- Ensure your front knee does not extend past your toes to prevent strain on the knee joint.
- Use a mirror to check form and alignment during the exercise.
- Start with lighter weights to master form before progressing to heavier dumbbells.
Figure 4 Stretch on Chair
The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Muscle focus
Step-by-step cues
- Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips until you feel a stretch in your right hip and glute.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid unnecessary strain.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch regularly to improve flexibility and reduce tension from prolonged sitting.
Knee To Chest Stretch
The Knee To Chest Stretch is a flexibility exercise targeting the lower back, hips, and glutes. It helps improve mobility and relieve tension in the lumbar region.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides.
- Bend your right knee and gently pull it towards your chest using both hands.
- Keep your left leg extended on the floor, ensuring your lower back remains in contact with the mat.
- Hold the stretch for 20-30 seconds while breathing deeply.
- Release the right knee and return to the starting position.
- Repeat the stretch with your left knee.
Technical tips
- Ensure your head and shoulders remain relaxed on the mat throughout the stretch.
- Avoid pulling too hard; the movement should be gentle to prevent strain.
- Focus on maintaining a steady breathing pattern to enhance relaxation.
- If you feel discomfort in your lower back, reduce the range of motion.
- Perform this stretch after workouts to aid in recovery and flexibility.
Machine Belt Squat
The Machine Belt Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It uses a specialized machine that allows for squatting with reduced spinal load by placing the weight around the hips instead of on the shoulders. This exercise is ideal for those looking to build leg strength while minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Begin by adjusting the machine to your height and securing the belt around your hips.
- Stand on the platform with feet shoulder-width apart and toes slightly pointed out.
- Engage your core and maintain an upright torso throughout the movement.
- Lower your body by bending at the hips and knees, keeping your chest up and knees aligned with your toes.
- Descend until your thighs are parallel to the floor or as far as your mobility allows.
- Push through your heels to return to the starting position, fully extending your hips and knees.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the belt is snug but comfortable around your hips to prevent slipping during the exercise.
- Focus on keeping your weight distributed evenly across both feet to maintain balance.
- Keep your knees tracking over your toes to avoid unnecessary strain on the joints.
- Maintain a neutral spine throughout the movement by engaging your core muscles.
- Control the descent and avoid bouncing at the bottom of the squat to protect your joints.
- Use a full range of motion to maximize muscle engagement and effectiveness of the exercise.
Glute Bridge
The Glute Bridge is a strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Lift until your body forms a straight line from shoulders to knees.
- Hold the position for a moment, then slowly lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are placed firmly on the ground to maintain stability.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Keep your core engaged throughout the exercise to protect your lower back.
- Avoid arching your lower back; maintain a neutral spine position.
- Control the movement both when lifting and lowering your hips to enhance muscle engagement.
- If you feel strain in your lower back, adjust your foot placement or reduce the range of motion.
Romanian Deadlift
The Romanian Deadlift (RDL) is a compound exercise that primarily targets the hamstrings, glutes, and lower back. It involves hinging at the hips while maintaining a slight bend in the knees, allowing for a deep stretch in the posterior chain. This exercise is effective for building strength and muscle mass in the lower body and improving overall hip mobility.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, holding a barbell with an overhand grip in front of your thighs.
- Keep your chest up, shoulders back, and core engaged throughout the movement.
- Initiate the movement by pushing your hips back while maintaining a slight bend in your knees.
- Lower the barbell along your legs, keeping it close to your body, until you feel a stretch in your hamstrings.
- Ensure your back remains straight and avoid rounding your shoulders.
- Pause briefly at the bottom of the movement, then drive your hips forward to return to the starting position.
Technical tips
- Focus on hinging at the hips rather than bending at the waist to maximize hamstring engagement.
- Keep the barbell close to your body to maintain balance and reduce strain on your lower back.
- Engage your core muscles to stabilize your spine throughout the exercise.
- Avoid locking out your knees; maintain a slight bend to protect them from excessive strain.
- Control the descent of the barbell; avoid letting it drop too quickly to ensure proper muscle activation.
- Start with lighter weights to master the form before progressing to heavier loads.
Saturday
Core and Conditioning
Core and Conditioning muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Seated Alternate Crunches
Seated Alternate Crunches are an abdominal exercise targeting the rectus abdominis and obliques. This exercise is performed while seated, engaging the core muscles through alternating side crunches.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat, hip-width apart.
- Lean back slightly, keeping your back straight and core engaged.
- Place your hands lightly behind your head, elbows wide.
- Lift your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards the right knee.
- Return to the starting position and repeat on the opposite side, lifting your left knee and twisting your torso to bring your right elbow towards the left knee.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Maintain a straight back and avoid rounding your shoulders during the exercise.
- Engage your core throughout the movement to maximize abdominal activation.
- Focus on controlled movements rather than speed to ensure proper form and effectiveness.
- Exhale as you twist towards each knee, and inhale as you return to the starting position.
- Keep your movements smooth and avoid jerking or using momentum.
Hip Hinge
The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward.
- Engage your core to stabilize your spine.
- Begin the movement by pushing your hips back as if reaching them toward a wall behind you.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Lower your torso until you feel a stretch in your hamstrings, keeping your chest open and shoulders back.
- Reverse the motion by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Focus on moving from the hips rather than bending at the waist.
- Keep your weight balanced over your midfoot to heels to maintain stability.
- Ensure your back remains flat and avoid rounding your shoulders.
- Practice in front of a mirror to monitor form and alignment.
- Start with bodyweight to master the technique before adding resistance.
Lowbar Squat
The Lowbar Squat is a compound exercise primarily targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and lower back. It involves placing the barbell lower on the back compared to the high bar squat, typically across the posterior deltoids and just below the spine of the scapula. This positioning allows for a more horizontal back angle and greater hip flexion, emphasizing posterior chain engagement.
Muscle focus
Step-by-step cues
- Set up a barbell in a squat rack at about chest height.
- Position yourself under the bar, placing it across your posterior deltoids just below the spine of your scapula.
- Grip the bar with your hands slightly wider than shoulder-width apart, keeping your wrists straight.
- Step back from the rack with feet shoulder-width apart and toes slightly pointed out.
- Take a deep breath, brace your core, and initiate the squat by pushing your hips back and bending your knees.
- Lower yourself until your hip crease is below your knee level while maintaining a neutral spine.
- Drive through your heels to return to the starting position, extending your hips and knees simultaneously.
- Exhale at the top of the movement and repeat for desired repetitions.
Technical tips
- Ensure that the barbell is positioned securely on your back to avoid slipping during the lift.
- Maintain a tight core throughout the movement to support your lower back.
- Focus on pushing through your heels to maximize glute and hamstring activation.
- Keep your chest up and eyes forward to help maintain proper spinal alignment.
- Warm up thoroughly before performing heavy sets to reduce injury risk.
- Start with lighter weights to master form before progressing to heavier loads.
- Consider using lifting shoes for better stability and ankle support.
Ankle Taps
The lying torso twist is an abdominal exercise that targets the oblique muscles. It involves rotating the lower body while keeping the upper body stable, enhancing core strength and flexibility.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms extended out to the sides, palms facing down for stability.
- Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel.
- Engage your core muscles to stabilize your spine.
- Slowly lower your legs to one side, keeping your shoulders flat on the ground.
- Pause briefly when your legs are close to the floor, then return to the starting position using your core muscles.
- Repeat the movement on the opposite side.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Focus on keeping your shoulders and upper back pressed against the floor throughout the exercise.
- Engage your core by pulling your belly button towards your spine.
- Breathe out as you lower your legs and inhale as you return to the center position.
- If you feel strain in your lower back, reduce the range of motion or keep your feet closer to the floor.
Hip Thrust Smith Machine
The Hip Thrust Smith Machine exercise targets the gluteal muscles, particularly the gluteus maximus, and also engages the hamstrings and core. This exercise is performed using a Smith machine to provide stability and control, allowing for a focused contraction of the glutes.
Muscle focus
Step-by-step cues
- Position a bench perpendicular to the Smith machine. Sit on the ground with your upper back against the bench.
- Roll the bar of the Smith machine to rest above your hips. Use a pad or towel for comfort if needed.
- Plant your feet flat on the floor, shoulder-width apart, with knees bent at approximately 90 degrees.
- Engage your core and drive through your heels to lift your hips upward, extending them fully while keeping your upper back in contact with the bench.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
- Slowly lower your hips back down to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly to maintain balance and maximize glute activation.
- Keep your chin tucked slightly to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each repetition for maximum engagement.
- Avoid arching your lower back; maintain a strong core to stabilize your torso.
- Control the descent of the bar to prevent it from dropping too quickly, which can reduce effectiveness and increase injury risk.
Sunday
Full Rest
Prioritize sleep and prepare for the next progression week.
Four-week progression
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
