Smith Machine Glute Kickback

Technique

How to perform Smith Machine Glute Kickback

1. Set the Smith-machine safety stops so the bar cannot descend below roughly mid-shin.
2. Rotate the bar fully into the unracked position and confirm that it can travel vertically without catching during the set.
3. Place a pad under your knees if desired, then kneel on your elbows and knees inside the rack with your core braced.
4. Bring the supporting knee slightly toward your midline and place the underside of the working foot beneath the bar with your heel up.
5. Exhale as you drive the working leg backward, moving the bar vertically while keeping your pelvis controlled and your lower back neutral.
6. Pause briefly, then inhale as you lower the bar slowly to the safety stop.
7. Repeat for the prescribed repetitions and switch legs.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.