Smith Machine Donkey Kick

HOW TO DO IT

1. 1Set a flat or slightly declined bench under the Smith machine bar.
2. 2Adjust the bar height to match your working leg on all fours.
3. 3Place the sole or arch of one foot under the bar with knee bent about 90 degrees.
4. 4Brace your core and keep your spine neutral.
5. 5Drive the bar upward with your heel, squeezing the glute at the top.
6. 6Lower the bar slowly under control and repeat, then switch legs.

COMMON MISTAKES

• Arching the lower back to gain range.
• Using momentum instead of a controlled drive.
• Letting the bar drop quickly on the way down.
• Rotating the hips to one side.

TIPS

• Keep the hips square to the floor as you press.
• Push through the heel rather than the toes.
• Pause for 1–2 seconds at the top of each rep.
• Maintain a neutral spine throughout.

SAFETY

• Start with the empty bar or very light plates to learn the movement.
• Avoid if you have acute lower back or knee pain.

DETAILS

Muscles

Glutes

Equipment

Smith MachineBench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Legs

One

Body position

On hands and knees