NO MUSIC-LONG EDUCATIONAL GLUTE POST! Anyone who ever tells you the smith machine is a joke, is a joke. I love free weight squatting but when it comes to isolating glutes, you can find me on the smith! After stretching, here's what my typical sets will look like!
WARM UP: Getting a feel for the movement. Thinking about everything that goes into a squat here! Finding a comfortable stance width, turning toes more inwards/outwards, weight shifted evenly in heel/mid-foot, shoulder blades squeezed together, stable core, big breath in--hold during squat--exhale at top, maintaining a neutral spine, pushing knees outwards throughout the entire movement, hips rising evenly out of the hole etc.!
GLUTE ACTIVATION: Pause squats and bottom squat pulses are both excellent for determining WHAT'S FIRING FIRST out of the hole! Sink down and shift all of the weight entirely into your glutes. You should feel them fully engaged so that when you push through your heels, you feel your glutes before ANYTHING ELSE! If you look closely, you can see my glutes contract before I start to rise!
WORKING SET: You've found your "sweet spot", your glutes are engaged and pumped with blood, and now--it's time for tension tension tension!! Here, we are focusing on maintaining form, maintaining glute recruitment and maintaining a solid TEMPO! My personal favorite tempo is slow and controlled on the way down, quick and explosive on the way up and then straight back down! No pausing at the top! #sarahackman 🌈