45 Minutes Beginner Glutes Workout with Smith Machine
A 45 minutes strength workout targeting your glutes using smith machine equipment. 3 exercises, 13 total sets, designed for beginner lifters.
45 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~683
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.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.