top of page

Build Strong Glutes: A Complete Smith Machine Routine


If you’re looking for a simple, effective, glute-focused workout you can do with just one piece of equipment… say hello to your new best friend: the Smith machine. Whether you're in a crowded gym or want a routine you can consistently repeat, the Smith machine brings stability, control, and confidence—especially on lower-body days.


Here’s the secret to a good glute routine—your routine needs to have each of the following: 

  • Squat variation

  • Hinge variation

  • Thrust variation

  • Abduction move


This Smith machine routine is designed with each of these variations. And yes—your legs will absolutely feel it tomorrow.


Let’s get into it!


1. Smith Machine Hip Thrusts (Pad REQUIRED!) | Thrust variation

If you read nothing else in this blog, read this: do your hip thrusts.

The Smith machine provides a consistent bar path, helping you stay locked in and focused on squeezing through every rep.

Tips:

  • Use a thick bar pad—your hips will thank you

  • Keep your chin tucked

  • Pause at the top for a beat

  • Drive through your heels


2. Smith Machine Romanian Deadlifts (RDLs) | Hinge variation

This is your glute-hamstring power move.

Because the Smith machine stabilizes the bar, you can slow the movement down and really feel that deep stretch.

Tips:

  • Keep a slight bend in your knees

  • Push your hips back like you’re closing a car door

  • Maintain a long spine—no rounding

3. Smith Machine Squats or Split Squats | Squat variation

This step is all preference—both are amazing. Both options target glutes, hamstrings, quads, and more. Split squats tend to be easier on the lower back, while squats are better for strengthening the whole body. Try both and see which you prefer!

Tips: For squats:

  • Slight forward torso lean = more glute engagement

  • Keep knees directly above toes

For split squats:

  • Slight forward torso lean = more glute engagement

  • Push through front heel

4. Standing Hip Abductions (Holding the Bar for Balance) | Abduction variation

This move targets the side booty—your glute medius—and helps build strength that improves your squats, lunges, walking, and even posture.

Tips:

  • Stand tall with core tight

  • Use slow, controlled reps

  • Don’t swing the leg—lift with intention

Bringing It All Together

This Smith machine routine is efficient, powerful, and perfect for all fitness levels. You don’t need five machines or 20 different accessories—just intentional movement, proper form, and a commitment to getting stronger from the inside out.


Strength training is about more than shaping your body—it's about honoring it. As you move through each rep, breathe deeply, stay present, and remind yourself that your wellness journey is a blessing, not a burden.


Remember: You are strong and you are capable.

Amber Dabney Smith

Your Three-Part Fitness Coach


 
 
bottom of page