Reverse V Squat or Smith Machine Glute Squat

+1 Feeder Set of 4-6 Reps (Before Working Sets)

3 Working Sets x 8-10 Reps

Heavy, 4s down, explode up

How To:

If using a Reverse V Squat machine:

Setup:

Step into the machine with your shoulders under the pads and feet on the platform.
Place your feet slightly forward and about shoulder-width apart, toes slightly turned out.
Unlock the safety handles, brace your core, and keep your chest proud.

Movement:

Sit your hips back and bend your knees, lowering slowly for about 4 seconds.
Go down until thighs are roughly parallel (or as low as comfortable) without your lower back rounding.
Push through your heels/midfoot to stand back up, driving through glutes (“explode up”).

If doing a Smith Glute Squat:

Setup:

Set the bar on your upper back (not your neck) and step your feet slightly in front of the bar.
Feet shoulder-width apart, toes slightly out, core braced.

Movement:

Lower slowly (4 seconds down) by bending knees and hips, keeping a slight forward lean.
Keep heels grounded and knees tracking over toes.
Drive up through your heels and squeeze your glutes at the top.