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Smith Machine Squats toe elevated (glute focus) is a great way to add mass along with sculpting your lower body. Since, the bar in the Smith Machine is guided during movement, performing a squat in the Smith Machine is good for those starting out the exercises. It will allow you to add more weight along the way as opposed to doing the normal squats. What helps activate glutes more is the toe elevation as you see in the video shown. By elevating my toes I have no choice but to use more glutes to carry out repetitions. You should have a pretty good understanding on how to perform your typical squat before you try this exercise. 10-20 repetitions depending on your strength level 4 sets should suffice.

▫️Prep your station first. Make sure the distance between whatever you are using as your toe elevator and the squat rack are not compromising your knees.

▫️Get under the bar. The bar should be resting on your traps and rear delts, not your neck.

▫️Position your hands at about shoulder width on the bar. You can adjust a little to find what's comfortable for you. 

▫️Now, step your feet forward a little (approximately 3-6 inches forward from a normal squat stance). And place your feet on whatever you chose to elevate your toes on.

▫️Your feet will be out in front of your knees with your legs straight. (However, you can adjust this a little to find what position is best for you).

▫️Having your toes flared out may offer you a better range of motion along with tapping into those glutes more.

▫️Your elbows should be aligned with your torso, but pointed back a bit.

▫️Now, unhooking the bar will require you to lift up a little and rotate your wrists back. Make sure the hooks are out of the way (they will stay unhooked so long as you don't rotate your wrists forward). 

▫️Once the bar is unhooked, it's time to inhale and descend. 

▫️As you descend, you'll want to push your hips back a little as you perform knee flexion (bend at the knees). 

▫️Keep your chest up, shoulder blades retracted, and your head facing forward. This will ensure safety of your spine. 

▫️As you return back to starting position push through your glutes. You can't help but to feel the weight in your glutes, hamstrings, hips and quads. Repeat until all repetitions are completed.





Muscles Worked: glutes, quads, hamstrings, quads, hip flexors.




Enjoy!! 🤗




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