90 Minutes Beginner Glutes Workout with Smith Machine
A 90 minutes endurance workout targeting your glutes using smith machine equipment. 8 exercises, 22 total sets, designed for beginner lifters.
90 Minutes
Duration
22
Total Sets
15-25 reps
Rep Range
~866
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set the bar on your upper traps and take a wide stance with toes turned out 45 degrees.
- Push your knees out over your toes as you descend.
- Squat until your thighs are parallel or below, keeping your torso upright.
Position your back against the pad with shoulders under the pads.
Form cues
- Position your back against the pad with shoulders under the pads.
- Place feet shoulder-width on the platform, slightly forward.
- Release the safety handles and lower until your thighs are parallel or below.
Position a bench inside the Smith machine and sit with your upper back against it.
Form cues
- Position a bench inside the Smith machine and sit with your upper back against it.
- Unlock the bar at hip level and lower your hips toward the floor.
- Drive your hips up until your torso is parallel to the floor and shins are vertical.
Set the bar at collarbone height and cross your arms over it to secure it on your front delts.
Form cues
- Set the bar at collarbone height and cross your arms over it to secure it on your front delts.
- Stand with feet shoulder-width apart, toes slightly turned out.
- Squat down with an upright torso until your thighs pass parallel.
Sit in the leg press with your back flat against the pad.
Form cues
- Sit in the leg press with your back flat against the pad.
- Place feet shoulder-width apart in the middle of the platform.
- Lower the platform until your knees reach 90 degrees or slightly below.
Position the bar on your upper traps and stagger your feet with one leg forward.
Form cues
- Position the bar on your upper traps and stagger your feet with one leg forward.
- Lower your back knee straight down toward the floor while keeping your torso upright.
- Keep your front shin as vertical as possible — adjust foot placement to achieve this.
Position the bar on your upper traps.
Form cues
- Position the bar on your upper traps.
- Place feet slightly forward of where they would be for a free squat.
- Unrack and squat down to parallel or below.
Finish strong — take the last set close to failure.
Form cues
- Stand inside the Smith machine with the bar on your thighs and feet hip-width apart.
- Unlock the bar and hinge at the hips, sliding the bar down your legs.
- Lower until you feel a deep hamstring stretch, keeping the bar against your thighs.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.