Thigh and glute workouts rank among the most challenging when performed properly, which is why they’re among the least popular. In fact, the most avoided and challenging exercise is still the squat, whether you take a wide or narrow stance.
The squat is one of the oldest foundational exercises in the world, and it’s especially well known in professional fitness circles. It’s the exercise that helps you build enviable glutes and thighs. Despite its reputation, the squat is also one of the most dangerous exercises for beginners, especially when performed on a standard squat rack. To help you avoid injury without compromising the quality of your workout, we present a thigh and glute workout on a 3D Smith machine.
Squats on a 3D Smith Machine
The exercise is demonstrated by Petar Aleksandrov, a professional fitness trainer at Pulse Fitness&Spa.
Before you begin the exercise, it’s recommended that you raise your body temperature with a light 5-minute jog or by pedaling on a stationary bike, then warm up your whole body.
Squats can be performed with two stance variations: wide and narrow. With a wider stance (slightly wider than shoulder-width), the glutes and inner thighs are actively engaged. This stance is especially popular with powerlifters, and firm, lifted glutes are sure to catch the eye.
With a shoulder-width stance, the outer thighs are more active and the glutes are less engaged. Training on a 3D Smith machine comes very close to performing barbell squats with the bar on your shoulders. Despite the extensive safety features of the 3D Smith machine, it’s recommended—and essential—to work with a personal trainer, especially if you’re new to fitness.