Operation Bootylicious Hump Day Exercise: Smith Machine Vertical Glute Press

It’s Hump Day… That means it’s time to add another exercise to your Bootylicious Butt workout! Today’s Exercise is the Smith Machine Vertical Glute Press.

Target muscles: Glutes, Hamstrings

1. Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar (either on a mat or you can lie on a bench).

2. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.

3. Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees.

4. At the top of the motion, pause briefly before returning to the starting position.

Perform 4 sets of 15-20 repetitions.

The Smith Machine vertical glute press is an awesome compound exercise that targets the glute muscles and hamstrings to great effect. So use this variation of the leg press to strengthen your glutes and hamstrings and GET BOOTYLICIOUS !!!



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