PRIMARY MUSCLES TARGETED
Gluteus Maximius
Gluteus Minimus
Hip Flexors
Hip Extensors
STABILIZER MUSCLES
Erector Spinae
Rectus Abdominis (Abs)
Obliques
Core
SET UP FOR THE GLUTEAL PRESS ON THE SMITH MACHINE
1. Place a flat bench under the bar on the Smith machine. Adjust it so your foot and knee line up under the bar at a flexed 90 degree angle. (You may also use a mat on the floor if the bar is low enough.)
2. Place one knee and both hands on the bench for support.
3 Place the bar from the Smith machine in the arch of the foot for the leg that will be moving. Be sure to keep your foot flat to prevent the bar from slipping off.
4. Be sure to maintain a "neutral" or straight spine throughout the exercise. Keep your head in a natural relaxed position, not straining forward.
EXECUTION OF THE GLUTEAL PRESS ON THE SMITH MACHINE
1. Press your foot upward and with the assistance of a certified personal trainer or competent workout partner have them unlatch the safety on the bar.
2. Slowly and in a controlled movement, lift your foot up moving the bar in an upward movement along the guide rods.
3. Squeeze the gluteal muscles at the top of the movement for deep muscle stimulation. Keep your abs and core tight throughout the entire movement.
4. Lower the foot in a controlled slow manner. Be sure to keep the foot flat and core strong.
5. At the completion of the set, with the assistance of a certified personal trainer or competent workout partner, rerack the bar.
TIPS
1. Be sure to perform the movements slowly and controlled to prevent injury and recruit more muscle fiber stimulation.
2. Do not arch your lower back. Maintain a "neutral" spine by keeping your abs contracted
3. Perform between 5-15 reps each side depending on your fitness level and goals.
4. You do not need a lot of weight for this exercise to be effective. It is an isolation exercise. If you have to much weight you may incorporate other muscles to support the lifting movement and set yourself up for injury.
*For a video demonstration, check out my friend/client Natalia demonstrating The GLUTEAL PRESS ON THE SMITH MACHINE on my Instagram at... https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.