The Smith machine bent-knee good morning, an isolation exercise, targets your gluteus maximus. Movement in the knees should be kept to a minimum.
Tag: gluteus maximus
Targeting your quadriceps, the jump squat (aka squat jump) is a brilliant compound bodyweight exercise with which you can develop lower-body power.
Targeting your erector spinae, use the flat bench hyperextension only if you do not have access to a hyperextension bench. The range of motion is limited.
Easier to set up than the barbell one-leg hip thrust, the weighted one-leg hip thrust is a unilateral isolation exercise that targets your gluteus maximus.
Work your hamstrings, glutes, adductor magnus, and erector spinae with the straight-leg cable pull-through, a compound pulling exercise.
Target your hamstrings and obliques using the twisting hip extension, an isolation exercise. Your gluteus maximus and adductor magnus act as synergists.
Isolate your gluteus maximus and hamstrings with the standing cable hip extension, a unilateral isolation pull exercise. You will need ankle straps.
The twisting cable overhead press is brilliant for developing unilateral upper-body strength, as well as for improving core strength and stability.
Use the barbell one-leg hip thrust for unilateral glute and quad activation. Avoid going very heavy because it can place too much torque on your vertebrae.
The dumbbell one-leg split squat is great for improving your lunge and squat, enhancing your balance, and developing unilateral functional strength.
The twisting hyperextension is a compound bodyweight exercise that targets your erector spinae, hamstrings, and obliques. Your glutes act as synergists.
Work your gluteus maximus with the smith machine kneeling rear kick. Your adductor magnus and quadriceps act as synergists.