Smith Kneeling Rear Kick
Description
The smith kneeling rear kick is a glute builder where the lifter kneels under a smith machine bar with the bar resting on the back of one foot. The leg kicks up and back to drive the bar overhead in a glute-focused arc. It is a strong loaded glute move.
Muscle Group
Equipment Required
Smith Kneeling Rear Kick Instructions
- Set the smith machine bar low and load with light weight.
- Kneel on all fours under the bar.
- Position the bar across the back of one foot near the heel.
- Hold the foot flexed to keep the bar in place.
- Brace your core and keep your back flat.
- Drive the foot up and back to lift the bar.
- Squeeze the glute hard at the top of the kick.
- Lower with control. Complete reps and switch legs.
Smith Kneeling Rear Kick Form & Visual
Smith Kneeling Rear Kick Benefits
- Loaded glute builder
- Smith machine support
- Single-leg focus
- Easy to load heavy
- Strong unilateral move
- Excellent glute hypertrophy
Smith Kneeling Rear Kick Muscles Worked
- Gluteus maximus
- Hamstrings
- Lower back
Smith Kneeling Rear Kick Variations & Alternatives
- Cable Kickback
- Donkey Kick
- Hip Extension Machine
- Glute Bridge
