60 Minutes Beginner Glutes Workout with Smith Machine
A 60 minutes muscle building workout targeting your glutes using smith machine equipment. 5 exercises, 18 total sets, designed for beginner lifters.
60 Minutes
Duration
18
Total Sets
8-12 reps
Rep Range
~756
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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.
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
- 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.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.