15 Minutes Intermediate Glutes Workout with Smith Machine
A 15 minutes fat loss workout targeting your glutes using smith machine equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
15 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Set the bar on your upper traps and take a wide stance with toes turned out 45 degrees.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.