Smith Donkey Kick
Expert Advice
Keep your core tight and focus on a full range of motion to fully activate your glutes without arching your back.
How-to-do Steps
- Position yourself on all fours beneath the bar of a Smith machine.
- Place one foot under the bar, keeping your knee bent at 90 degrees.
- Press your foot up and back, extending your hip against the weight.
- Squeeze your glutes at the top of the movement.
- Lower your knee back to the starting position without touching the ground.
- Repeat for the desired number of repetitions before switching legs.
Track Smith Donkey Kick in FitAI
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Muscles Worked
Smith Donkey Kick primarily targets the Glutes, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Donkey Kick work?
Smith Donkey Kick primarily targets the Glutes. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Donkey Kick?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Donkey Kick suitable for beginners?
Smith Donkey Kick is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
