Glutes · Smith machine

Smith Kneeling Rear Kick

The Smith kneeling rear kick is an isolation exercise designed to target the gluteus maximus along a fixed, stable path. It suits lifters of all experience levels and fits best toward the middle or end of a lower-body session after primary compound lifts.

Muscles: Glutes
Equipment: Smith machine
Type: Strength
Animation: Women

How to do it

Position yourself on all fours under a Smith machine bar set at low height.
Place one foot under the bar.
Push your foot upward against the bar, extending your hip and squeezing your glute.
Lower back down with control.
Keep your core tight and back flat throughout the movement.

Common mistakes

Arching the lower back to kick the bar higher, which shifts tension from the glutes to the lumbar spine.
Placing the bar against the toes rather than the midfoot or heel, creating a slip hazard.
Using momentum to kick the weight up rapidly without controlling the descent, which reduces time under tension.

Tips

Center the barbell firmly across the arch or heel of your shoe to maintain steady control throughout the set.
Place a folded exercise mat under your working and supporting knees to reduce pressure on the joints.
Pause for one second at the top of each repetition to maximize peak glute contraction before lowering the bar.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 controlled repetitions per leg. Rest 60 to 90 seconds between sides or sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the Smith kneeling rear kick safe for the lower back?

It is safe if you brace your core and avoid hyperextending your spine, but stop immediately and consult a specialist if you feel sharp back pain.

What can replace this exercise if the Smith machine is unavailable?

Cable kickbacks using an ankle cuff or quadruped kickbacks using resistance bands provide a similar isolated stimulus.

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