Smith Machine Kneeling Rear Kick: Target Your Glutes Effectively!

The Smith machine kneeling rear kick is a great exercise for building muscle and strength in the glutes. It’s an unconventional movement but very effective for isolating the muscles and is a great finisher after a leg workout. Now, beginners may have difficulty with maintaining proper form so practicing with light will is the best option.

But when you become more advanced you can load the bar with heavier resistance loads and really push yourself for a challenging glute workout. Include the Smith machine kneeling rear kick in your workout routine and you’ll feel the difference in your glutes.

Exercise Instructions

1. Set the Smith machine bar to the desired height.
2. Place a flat bench a quarter of the way under the Smith machine bar.
3. Then, get on all fours on the bench and grip the end of it to keep your body stable.
4. Now, place your left foot on the bar and slowly kick it up as high as you can while contracting your glutes. Arch your back while you kick the bar upward. Exhale during this portion of the exercise.
5. Then, slowly lower your leg back until your upper leg is parallel to the floor. Inhale during this portion of the exercise.
6. Repeat for the desired number of reps.
7. Now, do the exercise with your leg.

Variations & Tips:

• Do not lean into the opposite hip during the exercise as this takes the focus off the target glute.
• Slightly arch your back during the concentric (Positive) portion of the exercise.
• If you’re a beginner just practice the movement with the bar or very light weight before adding more poundages.
• The Smith machine kneeling rear kick targets the glutes for muscle building and strength.

Watch: How to do the Smith machine kneeling rear kick

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