A New Glute Exercise to Get Well-rounded

These are angled with a front foot elevation but easier to set up than you’d think. You’ll just need a Smith machine, a bumper plate or step, and maybe some padding for the bar for extra comfort.

1. Have the Smith machine bar set to around armpit height and put a light weight on to start. Use a bar pad for comfort.
2. Use a thick bumper plate or step in the center, about a foot forward from the bar. You’ll adjust this depending on what feels best for you.
3. Step one foot on the plate and angle yourself a little toward the side of your forward working leg, about 30 degrees.
4. Rest the bar on one side of your upper back. Grip the bar with that same forward-leg side hand, leaving your other hand completely free.
5. Use your free hand to take selfies in the mirror, film for the ‘gram, sip on Surge® Workout Fuel… whatever.

When it comes to targeting your glutes, I like to classify exercises in one of two ways: it’s either a stretcher or a squeezer.

Exercises like this are stretchers since your glutes are targeted most at longer muscle lengths and deeper ranges of hip flexion. High step-ups and reverse lunges from a deficit also fall in this category.

These stretchers do a great job of targeting the “lower” region of your glute max. A study by McAndrew et al. showed that the glutes are comprised of upper (cranial), middle, and lower (caudal) sections, each of which activates differently.

Squeezer exercises are hip thrusts, glute bridges, and cable kickbacks. They tend to bias more of the upper fibers. It’s important to include both types to maximize total glute development.

If it’s the lower region you need to work on, the split squats here are a good option. The front foot elevation – from standing on a bumper plate or step – allows you to work in deeper ranges of hip flexion. You can adjust the height depending on how much hip flexion you have available. For some, even the floor can be enough. Gradually work up to a small plate bumper plate or step, then a bigger one.

This split squat allows you to manage upper-body fatigue. There’s no gripping of dumbbells, and the bar position on your back is easier on your shoulders compared to a barbell you hold with both hands.

Your grip, forearms, and shoulders are better saved for upper-body-focused workouts. These are minor details, but they all add up when you’re training hard.

The Smith machine is easier to load in smaller increments than dumbbells or kettlebells. You can encourage small progressions in weight by using fractional plates. If you’ve been stuck at the same dumbbell weight for your split squats, these could help you break through some plateaus.