90 Minutes Advanced Glutes Workout with Smith Machine
A 90 minutes fat loss workout targeting your glutes using smith machine equipment. 7 exercises, 21 total sets, designed for advanced lifters.
90 Minutes
Duration
21
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Lie on a flat bench positioned under the Smith Machine with your feet pressing against the bar.
Form cues
- Lie on a flat bench positioned under the Smith Machine with your feet pressing against the bar.
- Unrack the bar at a low position and curl your knees toward your chest by flexing your abs.
- Lift your hips off the bench at the top of each rep to maximize lower ab contraction.
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.
Set the bar on your upper traps and unrack in a split stance.
Form cues
- Set the bar on your upper traps and unrack in a split stance.
- Position your front foot far enough forward that your knee stays behind your toes at the bottom.
- Lower straight down until your rear knee is just off the ground.
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.
Stand inside the Smith machine with the bar on your thighs and feet hip-width apart.
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.
Finish strong — take the last set close to failure.
Form cues
- Stand close to the bar with feet hip-width apart and a very slight knee bend.
- Hinge at the hips and push your butt back as you lower the bar along your legs.
- Lower until you feel a deep hamstring stretch — typically mid-shin level.
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.