Booty Workout on the Smith Machine

hey guys today we'll be doing the glue focus workout on the smith machine because this is a more intermediate workout this won't be enough all along with me style for more of my follow along with me workouts that i do with you guys in real time check out my follow along with me workouts playlist i'll link down below as always i have a workout diagram included right before the workout starts and also at the very end of the workout so you can take a screenshot of those and take it with you to the gym so you can easily reference back to this workout let's get started [Music] first step i'll be doing two glute activation exercises with a resistance band right above my knees starting with kickbacks for 12 reps per leg squeeze the glute at the leg you're kicking back to power the easy as movement think i'm trying my best to hold them but i feel myself giving you know that we shouldn't keep it up like this we heard each other's feelings on and on i don't wanna change who you are [Music] after doing 12 reps on each leg i'm going to do lateral leg raises also with the resistance band for 12 reps per leg and then come back into the kickbacks again followed by another set of lateral leg raises so i suppose i should have just said i'm superstiting these two exercises and that would have been less complicated feel free to do whatever and how many glue activation exercises as you'd wish [Music] after doing that glue activation superset for two times i'm gonna place some weights on the smith machine and do some side squats for four sets of eight reps i'm going to place a resistance band above my knees again for more glued focus movement but feel free to leave that out if you're not quite up to it yet really feel free to modify this workout any way you'd like to meet your own personal preference do more or less sets and reps etc anyways let's get back to the exercise if you've never done this before i would definitely say give them a go they hit different than other squats and are fun to do every now and again just to spice things up these really will be just like any other squats just with the weight placed differently since we're doing four sets of these i'm gonna do two sets on one shoulder and two on the other just so both sides of my body are getting worked equally make sure to also keep those knees pointing out towards your toes to engage your glutes if you're using a resistance band [Music] after completing that exercise we're going to switch out the weight to do four sets of 10 reps per leg of split squats i'm going to place a small plate on the floor to place my toe on as well this is going to distribute more of my weight on my heel to make it a more glute focused movement you'll also notice that my knee comes about to right on top of my heel when i go down into the squat which will also help engage your glutes more allow the foot in front to power the movement and the leg behind to simply support and help balance inhale as you go down into the squat and exhale as you contract your leg and glute muscles to push yourself back up if you ever find that the barbell is painful on your neck simply bring the bar lower down onto your back and that should fix that issue [Music] yes [Music] [Music] [Applause] after split squats we'll be doing cursive squats for four sets of ten reps per leg i feel like you guys are probably tired of me doing split squats i'm sorry but i swear they hit the booty so good if you're not familiar with this exercise all you'll want to do is keep one foot positioned in the middle in front of you about in the same position as it would be in for the split squats we just did and then step back to the opposite side of your body and do your best to place all your weights on the heel of the foot in front and push off that heel to bring yourself back up so if your right foot is in front step back to the right side of your body with your left foot and vice versa it'll be similar to doing a reverse lunge except you're stopping at a greater angle to the side versus just straight behind you if at any time you're feeling like these exercises are too easy increase the weight to make it a little bit more challenging [Music] [Applause] [Music] our final exercise will be donkey kicks which is one of my favorite ones for the booty and will do 4 sets of 10 reps per leg this one can definitely be a little tricky to set up and perform but once you get it down oh honey it burns so good so play around with the machine and your body placement to see what's most comfortable for you typically i'd have a mat on the ground so it's not so uncomfortable on my elbows but i'm just using a towel for now since my gym currently doesn't have mats available for sand interior reasons you'll want to position yourself on the ground so that you have enough space to push the bar up but not too far where it makes it difficult to push up again it'll take some experimenting to see what works best for you this will be just like any other donkey kick except the weight blue place on your foot position the bar so that it's in the middle of the bottom of your foot and make sure the bar isn't locked on one of the hooks and simply push your foot up squeezing the glute on that same leg and then lowering the leg back down keeping your foot as straight as possible to keep the bar from locking if you're feeling any pain in your lower back you may need to adjust your body further or closer away from the bar because you shouldn't experience any pain with this exercise feel free to switch this exercise out with donkey kicks with the resistance band instead if this exercise just isn't working out for you [Music] [Music] [Music] [Music] okay [Music] thanks for stopping by and working out with me today guys if you like this workout of course don't forget to leave a thumbs up and if you're not already subscribed to my channel do that enter the notification bell so you don't miss out on my other workouts for daily fitness and workout tips make sure to also like me on facebook and follow me on instagram thanks so much again and enjoy the rest of your day guys [Music]