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2025/4/30 Edited to

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Want to grow your glutes? Stop doing random workouts. 🍑
If your goal is glute growth, your workouts need structure, not vibes. 💅🏾 This 4-day split focuses on: • 2 lower body days for enough glute volume • Compound lifts like hip thrusts + RDLs for growth • Upper body + core so your physique stays balanced • Conditioning without overdoing cardio
LaLa | Faith and Wellness 💛

LaLa | Faith and Wellness 💛

860 likes

A person performs a back squat using a Smith machine, with the bar across their shoulders, demonstrating the lower phase of the exercise for glute growth. The text overlay indicates 'Back Squat 3x10'.
A person performs an alternating reverse lunge in a Smith machine, with the bar on their shoulders, in the lowered position. The text overlay identifies this as 'Alternating Reverse Lunge 4x10'.
A person performs an elevated Romanian Deadlift (RDL) using a Smith machine, standing on a platform and bending at the hips to lower the bar. The text overlay states 'RDL 3x12'.
5 Smith Machine Exercises for Glute Growth🍑
- Back Squat: Setup: Position yourself under the Smith machine bar, placing it across your shoulders. Stand with feet shoulder-width apart. Execution: Lower into a squat by bending your knees and hips, keeping your back straight and chest up. Descend until thighs are parallel to the ground, t
Sky | CPT

Sky | CPT

527 likes

Smith Machine Exercises to Grow your Glutes🔥🍑
From top left to bottom right: 1. Hip thrust 2. Sumo-stance Back squat 3. Bulgarian Split squat (with a slight forward lean) 4. Single-leg RDL Save these and try them on your next glute day💪🏽 #glutegains #gluteworkout #gluteexercises #smithmachine #womensfitness #gymwome
Lillid4fit

Lillid4fit

1366 likes

🩷 SMITH MACHINE 101 🩷
Hey yall! Gonna start dropping my old tutorial videos on this platform as well! Gym machines, smith machine workouts, dumbbell workouts, and sooo much more to come ⭐️ Cues to remember for the Back Squat: - Core engaged - Feet shoulder width apart - Inhale as you descend - Exhale a
Kayla Sade

Kayla Sade

3464 likes

MUST KNOW TIPS for SMITH MACHINE HIP THRUSTS🍑🤷🏼‍♀️✔️
Smith machine hip thrusts are a game-changer for glute growth, but it’s all about the right setup and form to get the most out of them. Here are my must-know tips to really feel it in the glutes: 1. Foot Placement: Keep your feet hip-width apart and make sure they’re positioned so that your sh
juliadorsey

juliadorsey

57 likes

Smith Machine Squats: Glutes/Abductors vs Quads💪🏽
Glute/ Abductor Focused Squats: 👉🏽 Wide sumo stance 👉🏽 Feet in front of bar 👉🏽 Vertical torso (up and down motion) 👉🏽 Allows deeper squat Quad Focused Squats: 👉🏽Narrow stance 👉🏽Feet directly under bar 👉🏽Slight forward lean Please note: Everyone’s body and range of motion is differe
Lillid4fit

Lillid4fit

109 likes

A woman performs a deficit reverse lunge on a Smith machine, with one foot elevated on a red plate, demonstrating the exercise 'SMITH MACHINE DEFICIT REVERSE LUNGES 101' for glute development.
A woman sets up for a deficit reverse lunge on a Smith machine, with one foot on a red plate, illustrating how to 'pick a weight' and 'grab a plate and place one foot on it'.
A woman performs a deficit reverse lunge on a Smith machine, with form cues like 'keep your back straight,' '90° angle,' and 'push off your heel' for proper technique.
Deficit reverse lunges 101: smith machine edition
Ever since incorporating deficit reverse lunges into my leg days, my glutes have gotten way bigger! Doing these on the smith machine helps so much with keeping good form as well as loading up more weight if you’re getting stronger! When it comes to deficit reverse lunges, I like to do 3 sets of 6
Alexa Gonzalez

Alexa Gonzalez

67 likes

Chest growth gets easier when you stop guessing
Pick 2-3 presses, add 1 isolation, and progress the load over time. Save this for your next chest day. #gymworkout #chestdayworkout #viral #workoutplan
Hypertro Workout App

Hypertro Workout App

322 likes

Smith Machine Squats = No Glute Gains? Here’s Why…
On the Smith machine, tiny tweaks = big glute gains🍑🔥 Most women don’t feel squats in their glutes because their setup is off. But, a few small changes will make ALL the difference: ✅Step your feet slightly forward ✅Keep your shins at an angle (not stacked straight up) ✅Sit back into you
Lillid4fit

Lillid4fit

327 likes

A woman in athletic wear takes a selfie in a gym, with smaller images showing her glute development. Text overlay reads '3 EXERCISES FOR YOUR GLUTES smith machine only'.
A woman demonstrates smith machine reverse lunges in two frames, showing the starting and lunging positions. Text overlay indicates 'Smith machine reverse lunges 3X12'.
A woman performs smith machine hip thrusts on a bench in two frames, illustrating the exercise movement. Text overlay indicates 'Smith machine hip thrust 4X10-12'.
Grow your glutes w/ these smith machine movements!
I absolutely love the smith machine! It helps keep the bar in place and can help with stability and form throughout an exercise! 3 of my recent movements for my glute days have been done on the smith machine and have been killer! 1) Reverse lunges! 3 sets of 12 hard reps. I like to do 1-2 war
Madisonleeobrien

Madisonleeobrien

22 likes

A woman in blue workout attire stands in a gym, facing away from the camera, showcasing her glutes. Text overlay reads "Build Bubble Butt smith machine only," indicating a glute workout using only a Smith machine.
A woman performs a Glute Bridge exercise on a Smith machine, lying on a bench with a padded barbell across her hips. Text overlay identifies the exercise as "Glute Bridge."
A woman performs a Box Squat using a Smith machine, squatting down towards a bench behind her. Text overlay identifies the exercise as "Box Squat."
BUILD A BUBBLE BUTT ON THE SMITH MACHINE✨
Perfectly round glutes coming right up🤌🏼 You can perform each of these exercises right on the smith machine🙌… love a good glute workout where you can achieve everything you need without moving from place to place😂 These movements are incredible for glute growth and achieving that round peachy shape
Cassidy

Cassidy

335 likes

GLUTES/HAMSTRINGS✨30 Min Smith Machine Only
lol because i used to be afraid to work my hamstrings thinking it would make them look big???? so i used to do ONLY banded mat pilates glute workouts and just ended up looked ✨fluffy✨ meanwhile, the second i started working my hamstrings, everything started to lean out and combining them with m
Cassidy

Cassidy

411 likes

The Smithmachine will get the job done
#smithmachine #glutesworkout #glutegrowth #mombod
Jerrica J

Jerrica J

231 likes

A woman in black workout attire stands in front of a Smith machine in a gym, with text overlay "Smith Machine Leg Day" indicating the focus of the workout.
A woman performs an elevated narrow stance squat using a Smith machine, with her heels on a plate, demonstrating the exercise for 3 sets of 12 repetitions.
A woman performs step-ups using a red gym bench within a Smith machine, focusing on the exercise technique for 3 sets of 10 repetitions.
Smith Machine Only Leg Day
If you want to do a leg day in one section of the weight room, head to the smith machine! You can get a complete workout done here and it will BURN.... Start with narrow stance elevated squats by grabbing a plate and putting it under your heels. Use moderate to heavy weight on these. Then grab a be
MALIA

MALIA

26 likes

Quick Smith Machine Glutes Workout
If you only have 30-40 minutes to spend in the gym today, grab a smith machine and GET TO WORK💪🏽 Here’s the workout: 1. Back Squats X10-12reps 2. Hip Thrusts X10-12reps 3. RDL’s X10-12reps 4. Reverse Lunges X8-10reps each leg Complete each exercise for 3-4 sets Remember, something is
Lillid4fit

Lillid4fit

25 likes

Try This 30-Minute Smith Machine Leg 🍑 challenge ✅
This Smith Machine workout will work your legs and glutes from every angle, giving you a complete lower-body burn in just 30 minutes! Here’s the breakdown: 1️⃣ Squat for Quads : I elevate my heels with plates to target the quads, making this move quad-dominant. 2️⃣ Deadlift for Hamstrings :
Zara_Sanchi

Zara_Sanchi

80 likes

5 Facts About Will Smith
#Lemon8 #celebrity #education #tiktok #youtube #Didyouknow #amazingfacts #popculture #workday #lemon8challenge
5 Facts

5 Facts

18 likes

Smithmachine To The Rescue
#healthylifestyle2024 #bodypositivity #gluteworkout #smithmachine #glutegrowth
Jerrica J

Jerrica J

50 likes

The book cover for 'The Coldest Hoe Ever' by Cornellia Smith features a close-up of a person's face with dark skin, dark glittery lipstick, and smoke emanating from their mouth. The title is in prominent pink and purple text, with the author's name below. A dark cityscape is visible in the background, and a Lemon8 logo is at the bottom left.
Book Review: The Coldest Hoe Ever By Cornellia Smith 🥶❄️😥
The Coldest Hoe Ever By Cornellia Smith ⭐⭐⭐⭐⭐ (5/5 Stars) Okayyyy Miss Cornelia Smith… let’s talk about it 😮‍🔥 When i first started writing this review, I wasn’t even all the way done with this book and was already yelling like—find a new friend?? Slap that hoe!! Because baby… this book wa
Readingwitvee

Readingwitvee

407 likes

A woman sits on artificial turf in a gym, preparing a barbell with a pad for a leg day workout. The image highlights a 'Barbell/Smith Machine Only Leg Day' routine.
A woman performs hip thrusts with a barbell loaded with weights, resting her upper back on a bench. The text indicates 'Hip Thrusts 1 warm up set then 3x6-8 working sets'.
A woman performs elevated goblet squats using a Smith machine, with the barbell on her shoulders and standing on an elevated platform. The text specifies '3 sets of 6-8 reps'.
Barbell/Smith Machine only LEG DAY
This is a very simple/very efficient leg day for my girls that’s don’t want to be going all over the gym trying to find open machines. All of these can be done with a barbell or on the smith machine! 1. Hip thrusts | 3 sets of 6-8 reps - you can also do these on the smith machine! 2. Elevate
Alexa Gonzalez

Alexa Gonzalez

14 likes

Smith Machine Step Up Exercise
How to perform a smith machine step up! Tips on how to set up & target your glutes vs. quads! Hope you found this exercise demonstration helpful! Let me know if there are other exercises you need help with! #smithmachineexercises #smithmachineworkout #stepups #strengthtrainingforwome
Skylar Stevens

Skylar Stevens

21 likes

A woman demonstrates the correct squat position on a Smith machine, with the barbell on her upper back and her body in the lower phase of the squat, emphasizing proper form for effective exercise.
A woman performs a squat on a Smith machine, with text highlighting to 'Squeeze your glutes' and showing her 'Feet goes a bit forward' for optimal glute engagement and stability.
A woman demonstrates the correct barbell placement during a Smith machine squat, with an arrow pointing to her upper back, indicating that the 'Barbell is on the back not on my shoulders'.
Squat position on a smith machine
Many people go to the Smith machine thinking it will be easier, BUT if you do Smith machine squats with any foot and body position other than duplicating a regular back squat, it's possible you may impose unnatural stresses on your joints. So how to do it right? Hold your chest and head h
Michal_idan

Michal_idan

24 likes

Behind the scenes with Will Smith!
Nickwilkins

Nickwilkins

4148 likes

A woman in orange shorts and a white t-shirt poses in a gym, with text overlay "Bubble Butt Smithmachine workout" and "Lemon8 @j_o_jones".
A woman performs a curtsy lunge using a Smith machine, with text overlay "CURTSY LUNCH 4 SETS OF 7-10 (EACH LEG)" and "Lemon8 @j_o_jones".
A woman performs Good Mornings with a Smith machine bar on her shoulders, with text overlay "Good Mornings (with or without a resistance band) 4 sets of 10" and "Lemon8 @j_o_jones".
Bubble Butt Smithmachine Workout🍑
When it comes to the weights, please do what I must comfortable for you. HAPPY FITNESS, JOURNEY 🍑 #glutegains #glutegain #lemon8challenge #Lemon8Diary #smithmachineworkout #glutegrowth
Jerrica J

Jerrica J

140 likes

The Smithmachine is my bestie🥰🍑
#smithmachineworkout #healthylifestyle2024 #fitnesstips #glutesworkout #glutegrowth
Jerrica J

Jerrica J

52 likes

SMITH MACHINE *SHY GIRL WORKOUT* GLUTE FOCUSED
This GLUTE FOCUSED all Smith machine workout will have you walking funny to your very CORE 🥵 Let’s grow those dump trucks until (like my sister likes to say) you need a damn CDL license to drive. Only vibes we’re accepting in 2024. Everything done on 1 machine so grab a smith machine (remem
Hannah Hooker

Hannah Hooker

256 likes

Lay Me Down - Sam Smith 🌸
#music #samsmith #pop #singer
Jess Lai

Jess Lai

46 likes

The Smithmachine is all you need🍑
#smithmachineworkout #rdls #sumosquats #glutegrowth #gluteworkout #glutetransformation
Jerrica J

Jerrica J

119 likes

8 Gold Smith Butt Building Moves Get a Nice 🍑
8 Gold Smith Butt Building Moves 🍑 Get a Nice Peachy Butt! Today I'm sharing 10 Smith butt building moves! For those who want to train their lower limbs, buttocks and legs, don't miss out this issue and join me to build a nice peach butt 🍑! ✔️ Note that the newbie treasure try to choose t
Yegrow

Yegrow

56 likes

Best Hack to Hip Thrust on a Smith Machine ✨💪🏽
❤️Hey ladies ! It’s all hard to hip thrust at a gym where there are no free weights… ⭐️and the biggest issue with using a smith machine is not being able to push the bench to a wall ❤️so you can thrust freely without feeling like the bench is sliding( which can cause major back injuries!)
ᗷ ᖇ I 🩷✨

ᗷ ᖇ I 🩷✨

34 likes

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