Smarter glute training for real life—feel the strength, see the results

Strong glutes are the foundation of powerful, pain-free movement. They support your hips, stabilize your spine, and drive nearly every lower-body activity—from walking and stair climbing to lifting and athletic performance. But for lifters over 40, traditional barbell squats don’t always deliver the glute activation that lifters over 40 need due to joint or mobility limitations. That’s where the Smith Machine back squat can shine.

By removing the need to balance a barbell across your back, the Smith Machine allows you to focus on more muscle activation and control. It creates a stable environment where you can train glute-dominant movement patterns—without the compensations or joint stress that often come with free weights.

 

Master Your Form

✅ Set-Up for Success

  • Position the bar on your upper traps—not your neck.
  • Step into the bar so your feet feel balanced under your hips, directly supporting your body.
  • As you descend, keep your weight centered over your midfoot.

✅ Lower with Control

  • Think “hips back and down,” not just straight down.
  • Let your chest angle slightly forward as your hips move back.
  • Brace your core and lower as far as your mobility comfortably allows.

✅ Maximize the Bottom Position

  • The deeper you go, the greater the stretch on your glutes.
  • Pause briefly at the bottom to eliminate momentum and keep tension on your glutes.

✅ Drive Up with Intention

  • Push through your heels to engage the glutes.
  • Don’t just stand—contract the muscle with purpose.
  • Stay engaged at the top—don’t lock out and relax between reps.

 

Why It Works

The Smith Machine removes unnecessary stability demands so you can train with more intention and precision. With the bar path locked in, you can focus on hip mechanics, controlling your depth, and making every rep count.

For lifters over 40, where ankle mobility, posture, and joint health matter more than ever, this variation offers a smarter, safer way to squat. It helps prioritize your glutes and hamstrings while reducing pressure on your knees and lower back.

It’s a simple, effective option for busy people over 40 who want to train smart, stay strong, and feel their effort where it counts.

 

Common Mistakes to Avoid

Even with a guided path, a few things can still throw off your form:

  • Staying too upright, which shifts the load to your quads
  • Not pushing your hips back enough (less glute activation)
  • Letting your knees cave in during the movement
  • Going too heavy and losing control—or letting the quads take over

Treat the Smith Machine back squat like a skill—form and intention are more important than weight.

 

Get Stronger. Move Better. Look Your Best.

Training after 40 isn’t about chasing numbers—it’s about staying strong, mobile, and injury-resistant so you can keep showing up for the people and things that matter most. The Smith Machine back squat gives you a safe, effective way to build stronger glutes and move better—both in and out of the gym. Add Smith Machine back squats to your routine and start feeling the difference.

Share This Article!

Get Your Free Fitness Consultation