Smith machine lunges with weights or body weight. Squats with a barbell, kettlebell and dumbbells to pump up the gluteal muscles

Features of the exercise

Many categories of athletes are recommended to study at Smith:

• beginners, including those with poor balance;
• girls whose goal is to correct their figure and burn calories;
• persons exercising without an insurance partner;
• athletes after injuries;
• people over 50 years old;
• persons with limited joint mobility.

The Smith machine makes a heavy base safer for you.

What's the point

The Smith machine is a special structure; it is attached to the floor using special large rods. It has hooks to secure the barbell. The essence of the device is the movement of the bar along a strict trajectory, so that even a beginner can exercise without fear of losing balance and dropping the barbell. The apparatus helps you easily achieve good results when working with weights, because it relieves the stabilizing muscles that are involved in maintaining balance, which helps you better concentrate on working with your core muscles. Like kettlebell plies or goblet squats, for example, the Smith machine works the muscles you focus on.

Benefit

Arguments in favor of the projectile:

• a large number of exercise options;
• accentuated work on specific muscles;
• high security;
• Any beginner can practice without a trainer's insurance.

The Smith machine is best suited for explosive training (performing exercises as quickly as possible while maintaining proper technique).

Smith squats provide the following benefits:

• development of small muscles, including calf muscles;
• working out all the muscles of the buttocks to create beautiful rounded shapes;
• increase in muscle volume;
• strengthening core muscles;
• stabilizing the stability of the knee joints.

What muscles work?

The load on muscle groups is distributed differently each time, it all depends on the type of exercise.

The following work in squats:

• quadriceps;
• gluteus maximus;
• gluteus minimus and medius;
• muscles of the back of the thigh;
• calf;
• lateral;
• straight hips;
• biceps femur.

While working in the simulator, you have the opportunity to install safety stops that will protect you from injury.

Smith lunges from step platform

Ideal option for girls and boys. Works: quadriceps, biceps femoris, semimembranosus, semitendinosus. The exercise visually lengthens the hips and emphasizes the contours of the back, inner part.

The algorithm of actions is similar to the previous technique. A nuance - we lower the knee of the back leg below the platform, so that when lifting we have to push the body up from a deep position. Then the buttocks and hamstrings will stretch completely.

We start working with an empty bar, and after adapting to the technique, we gradually increase the weight. His choice depends on the level of training. For male athletes – 25-30 kg, women – 12-25 kg.

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Execution technique

The basic rule is not to bring your knees beyond the front line of your feet. You need to keep your back straight, squeezing your shoulder blades.

Types of lunges:

• forward;
• back;
• Bulgarian;
• oblique.

At home, you can exercise both with and without weights. The extra weight will help you achieve rounder buttocks faster.

Lunges forward

Squats with your body weight shifted forward are a classic option. From a smith position with a barbell on your shoulders, you need to step forward and shift your weight, the other leg remaining behind. Lunges with dumbbells for the buttocks in Smith are the most effective, while not causing injury. The classic version is performed with various weighting materials.

Fixed plane training uses fewer joints and muscles than free weights.

Reverse lunges or back lunges

This type of squat is done from the same position, only before starting the exercise the leg is moved back. It's best for beginners to start with back lunges with a lighter weight than usual, gradually increasing the load as they progress.

Due to the vertical movement of the barbell, the main load when performing some exercises falls on the shoulder joints.

Side lunges

In this type of exercise, the adductor muscles of the thigh and gluteus medius are loaded more. It is recommended that beginners do side lunges without weights to practice the technique. A little later they add weight.

Step-by-step technique of the side version:

1. Stand straight with your feet next to each other.
2. Move your leg to the side as far as possible.
3. Bend your abducted leg at the knee to form a 90-degree angle.
4. Do not bend the other leg, do not lift it off the floor.
5. Lean your torso forward slightly as if you were squatting down.
6. Return to step 1, pushing off with the heel of your working leg.

The Smith machine allows you to remove some of the stress from the joints and back, while working the muscles of the body.

Bulgarian lunges

Bulgarian lunges are a more complicated version, suitable for those who are more prepared. They differ from ordinary ones by using a bench or other elevation. Bulgarian squats help to train not only large target muscle groups, but also the stabilizing group due to the difficulty of maintaining balance.

Correct technique:

1. Moving your leg back, place your toe on the prepared raised platform.
2. Bend the leg you are leaning on slightly.
3. Slowly descend as deep as possible.
4. Make sure your knees do not lean forward too much. If necessary, abduct your leg further.

As progress is made, weights are added.

The effect on specific muscles directly depends on how the legs are positioned.

Cross lunges

Criss-cross glute lunges (curtsy or diagonal lunges) work the hip adductors well. As you progress, you can add cross lunges with a barbell or dumbbells.

Technically, it is carried out step by step according to the following points:

1. Begin the exercise standing straight.
2. One leg is brought back crosswise with the other to the maximum distance.
3. At the same time, bend the leg on which you are leaning.
4. Return to point 1.

Try squatting with an empty bar when you don't have at least a month of training under your belt.

What alternatives are there to this exercise?

If you have problems with the musculoskeletal system, you can find an alternative: walking or working without additional weight. This way you will unload the spine and be able to work separately on different muscles.

Pistol

Pistol squats are called squats on one leg. Cross lunges (curtsy squats) can be replaced with a pistol. The pistol exercise is more difficult to perform, as you need to maintain balance.

In terms of biomechanics, this exercise is almost similar to classic squats, but for some athletes it is much more difficult to perform.

Sissy squats

This variety is one of the most productive, leads to quick results, but is suitable for trained athletes. Without good physical preparation, it can lead to injury.

Sissy squat technique:

1. Grasp or lean against the support with your hands to maintain balance.
2. Stand with your feet shoulder-width apart, lift your feet off the floor.
3. Bend your knees slightly and pull them and your pelvis forward.
4. As you inhale, tilt your body back, bending your knees.
5. Lock in at the lowest point.
6. Exhaling, return to the top position.

The greatest effect will be achieved by performing sissy squats after all training on the lower body, with severe muscle fatigue.

As a rule, the exercise is used by experienced athletes, whose muscles are sufficiently developed by basic exercises and require targeted polishing of individual areas.

Jumping onto a box

The second name of this variety is spring jumping. They place less stress on the target muscles, but are an excellent addition to a lower body workout routine. This type of training is recommended as a preparatory stage for warming up the muscles before other exercises.

In this exercise you develop explosive strength and avoid damage to the knee joints.

During classes, strive for the following:

• land on your full foot;
• knees in neutral position;
• the abdominal muscles are tense;
• do not jump to a height higher than 50 centimeters.

The exercise uses almost all the muscles in the legs and is great for both men and women.

General provisions

Smith machine lunges are a popular type of leg exercise used by many athletes (bodybuilders, powerlifters, boxers, etc.). The technique is simple, but this does not prevent most beginners, and even experienced athletes, from making serious mistakes when performing it. The main problem is to be able to balance correctly while standing on one leg. At the same time, you need to manage to maintain balance and do the necessary lifting of the load.

Exercises in Smith are performed with a pallet or with a bench (here you make your own decision). The best time for such a load is the end or the very beginning of a workout. There is no need to chase weight in this exercise - pay attention to quality. On the other hand, it’s also not worth working with one load for a long time.

Set the weight so that it is comfortable for you to work with the bar, and the exercises are performed without compromising your technique. The number of repetitions should be as large as possible, and it is advisable to set the pace as slowly as possible.

Training programs

Beginners should start without weights or with small weights. The exercises are combined, doing several sets of 3 sets with 10 repetitions. Depending on the goals, several types of lunges and squats are combined. To eliminate rollers under the knees, it is recommended to consult a personal trainer or other specialist; he will help you choose the right weight for training.

To effectively work out the buttocks and thighs for beginning female athletes, you can use the following scheme:

• do lunges on the spot or walk around the room, at least four approaches, each with ten repetitions;
• Smith lunges - at least four sets of ten to fifteen squats;
• Smith leg curls, five sets of ten times.

For more prepared athletes:

• squats with dumbbells in three sets at least ten times;
• Smith squats in three sets of ten to fifteen times;
• hack squats with three to four sets of ten repetitions;
• lunges with dumbbells in three sets;
• split squats three sets of ten repetitions;
• Bench leg press three sets of ten times;
• Romanian deadlift four sets of fifteen repetitions;
• walking with dumbbells in sets of ten repetitions.

Results

The muscle group in our legs is considered the largest and consists of many different muscles. Each of them deserves special attention in the training process. Lunges in Smith are an opportunity to effectively work out the quadriceps, hamstrings and gluteal group. Forming beautiful quadriceps with the help of a machine is rarely used by girls, but lunges themselves are often included in the program for high-quality buttock training.

The presence of lunges in the Smith machine is a must if you plan to pump up your quadriceps. However, the exercise should not be used as part of a leg workout. The best option is to use it for pre-fatigue or “finishing off” muscle groups after basic training.

Split squat technique

Split squats or Bulgarian lunges work well all the gluteal muscles, thigh muscles and calves. In this case, one leg remains isolated, which helps to load additional groups to stabilize balance.

With dumbbells, disc in place

Step by step execution:

1. Take weights and stand with your back to the stand.
2. Place the abducted leg on the apparatus. This is the starting position.
3. Bend your leg and squat down.
4. Don’t slouch your back or arch your back, look straight.

In Smith

Exercises with a machine help relieve the stabilizing muscles due to the fixed movement of the barbell. Due to this, it becomes easier to control the entire process of training and the correctness of movements.

To perform the Bulgarian split, you need to prepare a bench or other elevated surface. Starting position - the abducted leg lies with the toe on the bench, the bar on the shoulders. From the starting position, slowly squat so that your supporting leg is bent to 90 degrees. The first movement is the pelvis stretches back.

Subtleties of the Smith split squat:

• take an acceptable weight, do not overload, adjust the bar as comfortably as possible;
• stand comfortably under the barbell, feet shoulder-width apart;
• bend your back slightly, look strictly straight;
• inhaling, lower yourself;
• exhaling, rise

Forward or backward, what is the difference and which is more effective?

Lunges with or without a barbell forward are considered classics. The muscles that work in this variety are:

• medial;
• lateral;
• straight gluteal;
• quadriceps (mostly involved in the work).

When you put your feet back, the following are loaded:

• two-headed;
• semitendinosus;
• semi-membrane;
• gluteus maximus;
• quadriceps (less involved).

When the leg is laid back, the knee joints are less loaded. Due to the fact that the exercise is easier, the muscles are less loaded. The Bulgarian squat is performed using the reverse technique. You can add dumbbells after mastering the classic version, so as not to damage the joints.

"Scissors"

Girls prefer lunges in place. The exercise perfectly works the buttocks, corrects the shape of the hips, and develops core stabilizers. Men consider the option as a shock load on the quadriceps.

1. We remove the barbell from the racks and place the trapezoid on top.
2. With your left foot, take a narrow step forward (half-lunge).
3. We either place the right knee under the shoulder or move it far back. If in the first case the emphasis is on the quadriceps, in the second - on the large gluteal muscle.
4. The center of gravity is in the center.
5. As you exhale, with the effort of both limbs we return to a vertical position.

Read more: Is it possible to play sports after drinking alcohol - compatibility and consequences for the body

Features of squats in the Smith machine and their advantages

Nuances of the exercise:

• when reaching the top point, you cannot fully extend your legs;
• the supporting leg stands firmly and does not come off the floor;
• start with light weights and repetitions in the range of 10-12 times;
• start with a low bench, later you can choose a higher support;
• look strictly straight;
• the back is not arched, the shoulder blades are closed;
• do not fall to the sides;
• Perform squats until your thighs are parallel to the horizontal surface or even deeper;
• lifting is carried out by pushing the heel into the floor;
• take your time, lower and rise without jerking, squeezing your muscles.

The disadvantages of the Smith frame include a limited trajectory of movement in one plane.

What muscle groups are squats designed for?

Depending on the position of the legs, you can focus on working with different muscle groups. If you place your legs towards each other, the quadriceps are loaded; if wide, the inner thighs and gluteus maximus are loaded; with your legs extended forward, the gluteal muscles and hamstrings are loaded. Smith barbell workouts are easy to perform, yet effective. If you can’t go to the gym or the loads seem too heavy for you, then a simulator such as a gliding disc is suitable for pumping up your hips and buttocks.

Technique for performing squats in a Smith machine

At the preparatory stage, adjust the height of the bar to suit you. It will be considered an incorrect position if you bend over or stand on your toes.

Step-by-step squat technique:

1. The bar must be positioned so that it rests on the trapezoid.
2. Grasp the bar with your hands, which you need to hold slightly further than your shoulders, pull your elbows up.
3. The bar should not fall lower and put pressure on the spine. To avoid discomfort, cover your shoulders.
4. Make a slight bend in the lower back, move your pelvis slightly back.
5. Place your feet shoulder-width apart.
6. Remove the barbell and squat deeper.
7. The pelvis should go back when squatting.

Bulgarian squats

Working muscles

As mentioned above, the work is performed by the same muscle groups that are involved in the classic squat. This includes the muscles of the back (biceps) and front (quadriceps) parts of the thigh, as well as the gluteus maximus muscles.

The abdominal muscles and core stabilizer muscles receive static load. In addition, if you perform Bulgarian squats with dumbbells, the muscles of the forearms, which have to hold the weight, are also in constant tension.

To whom, when and why

Most likely, most inexperienced athletes have never seen, and in general, simply do not know about this option for working out the leg muscles. In principle, this is not surprising - the exercise is quite rare and original, which is why it is not used everywhere. Bodybuilding is not just about squats and bench presses; there are many more interesting exercises.

To whom?

Despite the fact that the squat is a basic exercise, it is not recommended for beginners to include it in the complex. Weak muscles (especially the core stabilizing muscles) simply cannot cope with such a complex load.

The Bulgarian squat is usually performed by professional athletes who want to add variety to the program and stimulate muscle growth in a new way.

When?

Typically, this exercise is performed immediately after regular squats with a barbell in order to “finish off” the strained leg muscles.

In principle, it is equally suitable for both weight gain and “cutting”, since the muscles are worked out quite efficiently and deeply when doing it. However, you won’t be able to lift a lot of weight in this exercise (otherwise you simply won’t be able to maintain your balance), and therefore it is more often used when working on relief.

For what?

Most often, the main goal is to add variety to the complex, or “refinement” of the muscles after squats. Sometimes it is included in the “drying” program, but usually this is also done in combination with the classic squat.

Technique for performing Bulgarian squats

As weight, you can use either a barbell or two dumbbells (or just weights from a barbell, if they have convenient slots). The second option is less dangerous - maintaining balance with dumbbells is much easier and easier than with a barbell on your shoulders - so we will consider this method.

1. We take dumbbells in our hands, lower them freely along the body and stand in front of the bench. We take one leg back and rest our toes on the surface of the bench. The second one is placed a little in front (15-25 centimeters) from the body.
2. We gradually begin to squat until the thigh of the leg in front is approximately parallel to the surface, and the knee joint of the second leg almost touches the floor. The body must remain straight and maintain an upright position throughout the entire movement.
3. After a short delay, we smoothly straighten the knee of the leg in front of us and straighten.
4. Perform the required number of repetitions for each leg.

Important nuances and tips

Working weight. In this exercise, using maximum weights is extremely dangerous - it is very easy to lose balance, even with dumbbells (not to mention a barbell). Therefore, an average or minimum working weight is used. Number of repetitions. Optimal – from 8 to 15. Execution speed

Since it is very easy to lose your balance if you move quickly and carelessly, you should squat and rise smoothly and slowly. Frame

Keeping the straight body in a vertical (relative to the floor) position is an important aspect that affects the effectiveness of the exercise.

Leaning your torso forward will reduce the load on the “working” quadriceps.

1. Hind leg. You can understand how far you need to stand from the bench as follows: the knee at the bottom point of the movement (squat) should almost touch the floor. Based on this, choose the distance to the bench yourself.
2. Front leg. Be sure to place the leg that will perform the squat forward - otherwise you simply will not be able to do the movement correctly. If 15-25 centimeters (as mentioned above) is not enough for you, place your foot even further.
3. Delay at the bottom. The question of whether it is necessary to linger at the bottom point is quite controversial, and each athlete in this regard must decide for himself whether to do it or not.
4. Foot. The toe is placed straight, turning it to the sides is not only dangerous, but also ineffective. It is imperative to ensure that the heel at the bottom point of the movement does not come off the floor - otherwise it is necessary to place the foot even further.

Now you know how to pump up your legs with Bulgarian squats.

Contraindications and precautions

If the technique is not followed correctly, the following harm can occur:

• knee joints will ache;
• there will be pain in the ankle;
• your back and lower back will hurt;
• the effectiveness of the load on the muscles will decrease.

If you have diseases of the musculoskeletal system, avoid such activities.

Weighted squats are the most popular and effective way to quickly achieve a beautiful figure. Classes at Smith are great for all categories: beginners, people after injuries, as well as athletes of any gender and level of training. Exercises for the buttocks with dumbbells are a little more difficult than Smith exercises due to increased control over balance. To diversify the load on the muscles, the complex must include lunges to the side and Bulgarian lunges in Smith. The exercise machine is used to burn calories and work out the buttocks and thighs. To pump up your buttocks, it is important not only to follow the correct technique, but also to follow a diet to gain weight.

Smith Lunges: Workout for Men and Women

An alternative to classic lunges were similar exercises in the Smith machine.
The effectiveness of the universal technique is confirmed by regular training in the simulator for bodybuilders and powerlifters, including practices on the lower body. The isolated exercise is technically difficult. Maintaining balance requires coordination of movements. It is recommended to do lunges at a calm pace with a sufficient number of repetitions. To thoroughly load large muscles, they are included in the program at the beginning of a comprehensive workout.

The work involves focused pumping of the quadriceps femoris muscle with indirect loading of the posterior surface, buttocks, and trapezius. The abdominal, long back muscles serve as stabilizers.

Find out how to do back lunges here. How to pump up a man’s buttocks at home, read here. Exercises for buttocks and thighs for women at home, in this article. How to pump up a man's legs at home is described here. Twisting exercise on an incline bench.