Smith Machine Squats

In this exercise glutes are engaged to the maximum if compared with traditional squats. Set your legs slightly forward and place the back of your shoulders across the bar: this type of exercise has lower risks than squats using regular barbell or other weights. Perform 3-4 sets of 12-15 reps.


This exercise hits the glutes, hamstrings and partially engaged back muscles. In a standing position with slight bending the lower back, push the hips back, bend knees and torso tilted forward. Perform 3-4 sets of 15 reps.

Reverse Lunges Off Step

Lunges off step places less stress on knee joints. Keep your upper body upright without leaning forward. Step backward with one foot and slowly lower your torso by bending your other knee. The distance of your step backward should be such that your knee of the leg standing on the platform should form a 90 degree angle between your thigh and calf – this position will help you avoid knee injury. Perform 3-4 sets of 15 reps

Cable Kickbacks

This exercise uses glutes and also engages hamstrings. By tilting the body forward, you can adjust the amplitude of the swing: the lower you tilt, the greater load glute muscles will have. Keeping your back straight with natural low back curve is very important. Perform 4 sets of 15-20 reps.

Cable squats

This exercise is more beneficial compared to regular barbells squats. To perform it, stand with your feet wide apart, toes pointed out. It is important to find a comfortable position and choose the right weight. Also, pay attention that you use only your glute muscles and not back muscles to squeeze back. Perform 4 sets of 15-20 reps.

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