90 Minutes Beginner Glutes Workout with Smith Machine
A 90 minutes strength workout targeting your glutes using smith machine equipment. 6 exercises, 29 total sets, designed for beginner lifters.
90 Minutes
Duration
29
Total Sets
3-6 reps
Rep Range
~1523
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 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 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.
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.
Set the bar on your upper traps and unrack with both feet under the bar.
Form cues
- Set the bar on your upper traps and unrack with both feet under the bar.
- Step one foot straight back and lower until both knees form 90-degree angles.
- Keep your torso upright and front knee tracking over your toes.
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.
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 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.