Top 7 Smith Machine Exercises For Killer Glutes

If you’re chasing glute gains that turn heads and boost confidence, the Smith machine might just be your secret weapon. While it’s often underrated, this versatile piece of equipment can isolate your glutes like few others can, offering added stability to let you focus entirely on muscle activation. Whether you’re sculpting curves, building strength, or just tired of the same old squat routine, these Smith machine exercises will breathe new life into your lower body workouts. Let’s break down the best moves that fire up your glutes and deliver real results.

1. Smith Machine Glute Bridges

Glute bridges on the Smith machine offer the perfect balance of control and intensity. You get deep glute activation with the support of a fixed bar path, making it ideal for all levels.

Why It Works:

• Targets glutes directly with minimal hamstring or quad involvement.
• Perfect for progressive overload.
• Easy to set up and modify.

How to Do It:

1. Sit on the ground beneath the Smith bar with your upper back resting on a bench.
2. Roll the bar over your hips and position your feet shoulder-width apart.
3. Drive through your heels and lift your hips to full extension.
4. Squeeze your glutes at the top and lower slowly.

2. Smith Machine Bulgarian Split Squats

This unilateral killer not only targets the glutes but also challenges your balance and coordination. The Smith machine provides extra stability, helping you focus on the working leg.

Why It Works:

• Isolates one glute at a time for balanced development.
• Reduces risk of tipping or instability.
• Enhances range of motion.

How to Do It:

1. Place your back foot on a bench and your front foot under the bar.
2. Lower yourself until your front thigh is parallel to the floor.
3. Press through your heel to return to the top.

3. Smith Machine Reverse Lunges

If you want to feel the burn deep in your glutes, reverse lunges on the Smith machine are a must. The fixed bar helps with form, allowing you to step back with confidence.

Why It Works:

• Maximizes glute activation during the push-off phase.
• Reduces strain on knees compared to forward lunges.
• Great for volume and hypertrophy training.

How to Do It:

1. Stand under the bar with feet hip-width apart.
2. Step one leg back and lower into a lunge.
3. Push off the front heel to return to start.

4. Smith Machine Step-Ups

Simple, effective, and glute-focused — Smith machine step-ups are a powerhouse move. The vertical bar path helps maintain perfect posture.

Why It Works:

• Fires up glutes with each lift.
• Adds stability for heavier loads.
• Enhances unilateral strength and balance.

How to Do It:

1. Set a sturdy bench or box under the Smith bar.
2. Place one foot on the bench and step up, driving through the heel.
3. Lower with control and repeat on the other leg.

5. Smith Machine Sumo Squats

With a wide stance and toes turned out, the sumo squat places extra emphasis on the glutes and inner thighs. The Smith machine lets you stay upright and controlled.

Why It Works:

• Hits the glutes from a different angle.
• Allows for a deeper range of motion.
• Easy to load heavier without compromising form.

How to Do It:

1. Position your feet wider than shoulder-width under the bar.
2. Lower into a squat with knees tracking over toes.
3. Drive up through your heels, squeezing glutes at the top.

6. Smith Machine Kickbacks

Yes, you can do kickbacks with a Smith machine — and they’re incredibly effective. This isolation move zeroes in on your glutes with precision.

Why It Works:

• Direct glute activation.
• Builds shape and definition.
• Excellent for high-rep burnout sets.

How to Do It:

1. Set the bar low and get on all fours.
2. Hook one foot under the bar and press upward like a donkey kick.
3. Squeeze at the top and return slowly.

7. Smith Machine Curtsy Lunges

Add a twist to your glute day with curtsy lunges. This elegant movement targets glutes from a diagonal angle, shaping those hard-to-reach areas.

Why It Works:

• Emphasizes the gluteus medius.
• Improves balance and symmetry.
• Smooth, supported motion with the machine.

How to Do It:

1. Stand under the bar with feet shoulder-width apart.
2. Step one leg diagonally behind the other into a curtsy.
3. Push through the front heel to return to standing.

Conclusion

Building stronger, more defined glutes doesn’t have to mean endless barbell squats or complicated routines. The Smith machine offers a user-friendly, effective way to target your glutes from multiple angles — all with improved stability and safety. These seven exercises deliver variety, challenge, and results, whether you’re a gym newbie or a seasoned lifter. Add them to your routine and watch your glutes grow stronger, rounder, and more powerful than ever. So next time you pass by that Smith machine — don’t just walk by it. Own it!