Booty Boost #2 – Split Lunges on Smith Machine

Everyone can use a little booty boost just before summer!   That’s why I created an 8-week Booty Boost Challenge!

Each week I’ll be posting a new glutes/leg exercise that I do with my clients and as part of my own bodybuilding/bikini competition fitness routine.

Sal Robles Photography
Sal Robles Photography

General notes:

Do 3 sets with 10-12 reps of each exercise, with a 45 second rest between each set.  The goal is to find the right weigh for your body.  If it feels like you can do another 5 reps, then the weight is too light.  If you can barely lift more than 6 reps, the weight is too heavy.  If you feel exhausted by the last rep but are able to complete all 10-12 reps, then you have the right weight!

You may note that in some of these videos I’m scowling; that’s because these exercises are tough!!!  Fitness is not always pretty 😉

Split Lunges on Smith Machine

We all have body imbalances, so it’s important to work each leg independently so you can achieve symmetry.  This exercise hurts, but is effective. Keep your hips in alignment and both knees at 90 degree angles as you lower down to almost touching the floor.  When you raise up, remember to squeeze your glutes!

And remember, not all exercises are right for everyone.  You should always talk to your doctor first before doing any exercise program.  The exercises here are meant for information only 🙂

If you are interested in learning about my online personal training programs, click here to order now: SLI Method.  Local to Austin and want to train with me?  Email me at
Lisa 🙂shes-losing-it-logo-lisa-traugott
Lisa Traugott is a Mom’s Choice Award winning writer, fitness blogger, wife and mom of two….and Original Cast Member of AMERICAN GRIT, starring John Cena, on FOX!!! (c) 2012-2017 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, video, and artwork, may be reproduced or copied without written permission.

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