Smith Machine Glute Kickback

Technique

How to perform Smith Machine Glute Kickback

1. Use a Smith setup that permits the foot-supported movement and set its stops to support the bar at the bottom of your intended range.
2. Disengage the hooks and kneel on your forearms and supporting knee beneath the bar; padding under the knee is optional.
3. Place the sole of the working foot against the underside of the bar with that knee bent.
4. Keep the knee angle approximately fixed as you move the thigh backward and upward through the hip.
5. Hold the pelvis facing the floor rather than arching the lower back or twisting to lift the bar farther.
6. Lower the thigh under control until the bar is supported by the stops.
7. Reset the foot position and change sides.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.