When it comes to building strong, toned glutes, the Smith machine is often overlooked in favor of free weights. But for those of you looking to boost your lower body strength while keeping the focus on form and muscle activation, the Smith machine can be a game-changer. Whether you’re just starting your glute-building journey or looking to add new dimensions to your workout, we’ve got three exercises that will help you shape, sculpt, and strengthen those glutes: Bulgarian Split Squats, B-Stance Squats, and Good Mornings.

Bulgarian Split Squats: One Leg, Double the Burn

The Bulgarian Split Squat is a unilateral movement that not only challenges your glutes but also targets your quads and stabilizing muscles. Unlike a regular squat, this move requires you to work one leg at a time, which helps to correct muscle imbalances and improve overall lower-body strength.

How to Perform:

•  Stand in front of a bench with the bar on your shoulders, placing one foot behind you on the bench.
•  Your front foot should be firmly planted, with the knee directly over your ankle.
•  Lower your hips, keeping your chest up and a slight forward lean to engage your glutes more .
•  Press back up through the heel of your front leg, squeezing your glutes at the top of the movement.
•  Complete 8-12 reps per leg.

Weights & Shakes Tip: For more glute activation, hinge slightly at your waist as you lower into the squat. This puts extra focus on your posterior chain (glutes and hamstrings), taking some of the load off your quads.

B-Stance Squats: The Stable Single-Leg Squat

Think of B-Stance Squats as the perfect blend of a single-leg squat and a traditional squat. By staggering your stance, you focus more on one leg while using the other for balance and support. This move is perfect for targeting the glutes with a little more stability than a full single-leg squat .

How to Perform:

•  Begin with one foot slightly in front of the other, your front foot doing the majority of the work, while your back foot supports your balance.
•  Keep your back heel raised, focusing your weight on your front leg .
•  Lower your hips into a squat, driving through the heel of your working leg.
•  Aim for 10-15 reps per leg.

Weights & Shakes Tip: Keep your chest up and core tight to maintain stability. The Smith machine helps you stay balanced, so really focus on pressing through your glutes to maximize muscle activation.

Good Mornings: Glutes and Hamstrings Unite

Good Mornings may not get as much attention as squats or lunges, but they’re essential for anyone looking to build a strong posterior chain. This hip-hinge movement primarily targets the glutes and hamstrings, while also engaging your lower back .

How to Perform:

•  With the bar resting across your shoulders, stand with feet hip-width apart.
•  Keeping your back straight and core engaged, hinge at the hips to lower your torso.
•  Stop when your upper body is almost parallel to the floor, then drive back up by pressing through your glutes and hamstrings.
•  Complete 10-12 slow, controlled reps .

Weights & Shakes Tip: Don’t rush this exercise! Slow and controlled movements will increase glute activation, helping you see faster results.

Why the Smith Machine?

You might be wondering why we’re focusing on the Smith machine. While free weights are fantastic for building muscle, the Smith machine offers some key benefits—especially when targeting glutes. For one, it provides added stability, allowing you to focus on form and muscle engagement rather than balancing the bar. It also reduces the risk of injury, as you can lock the bar in place if needed, giving you confidence to push your limits without a spotter .

If you’re looking to build a stronger, more toned backside, incorporating these Smith machine exercises into your routine 2-3 times per week can make a big difference. Not only will you build muscle, but you’ll also improve your balance, core strength, and overall lower body power. Start slow, focus on proper form, and remember that consistency is key to achieving your goals.

At Weights & Shakes, we’re here to support your fitness journey every step of the way. Whether you’re looking for tailored workout plans, nutrition advice, or our signature protein shakes to fuel your workouts, we’ve got you covered. Strong glutes aren’t built in a day, but with the right plan and the right fuel, they’re well within your reach. Let’s lift smarter, train harder, and fuel better together! 💪

References:

1. Larribeau, M. (2021). “Single-Leg Exercises for Strength & Stability.” Men’s Health.
2. Matthews, J. (2018). “The Power of Unilateral Leg Training.” Women’s Health.
3. Bret Contreras. (2015). “Glute Activation for Better Results.” Strength and Conditioning Research.
4. Bartholomew, T. (2020). “Master the B-Stance Squat for Glute Growth.” Muscle & Fitness.
5. American Council on Exercise. (2022). “The Science of Staggered Stance Training.” ACE Fitness.
6. Schoenfeld, B. (2017). “How Good Mornings Target the Glutes & Hamstrings.” Strength Training Journal.
7. Dawson, K. (2019). “Proper Form for Good Mornings.” Bodybuilding.com.
8. Kraemer, W.J., & Ratamess, N.A. (2004). “Fundamentals of Resistance Training: Progression and Exercise Prescription.”
9. Video demonstration performed by Shelby  Robins