Smith machine kneeling rear kick

Exercise details

• Target muscle: Gluteus Maximus
• Synergists: Adductor Magnus, Quadriceps
• Mechanics: Compound
• Force: Push

Starting position

1. Place a bench under the Smith machine bar. (You can also just use a mat. See the second video.)
2. Set the safety pins of the Smith machine at a safe height to prevent the bar from crashing down onto your legs.
3. Unlatch the bar from the rail by rotating it and bring it down onto the safety pins.
4. Leave the bar unlatched from the rail so that it can freely move up and down.
5. Get on your hands and knees on the bench and place the arch of one foot under the center of the bar.

Execution

1. Exhale as you push the bar upward by fully extending your hip and knee.
2. Hold for a count of two and squeeze your gluteus maximus.
3. Inhale as you lower the bar to the starting position. Do not allow the bar to make contact with the safety pins.
4. Repeat for the prescribed number of repetitions.
5. Repeat the repetitions with your opposite leg.

Comments and tips

• Make sure that your leg is directly under the bar and that you push it directly upward.
• You can also do the rear kick using a lying leg curl machine. See the third video.
• The Smith machine kneeling rear kick is also known as the Smith machine kickback and Smith machine donkey kick.
• For other Smith machine exercises targeting the gluteus muscles, try the Smith machine bent-knee good morning and the Smith chair squat.

Video demonstrations

Smith machine kneeling rear kick using a bench

Smith machine kneeling rear kick using a mat

Kneeling rear kick using a lying leg curl machine