Smith kneeling rear kick
Expert Advice
Focus on squeezing your glutes at the top of the movement and keep the motion controlled to prevent swinging.
How-to-do Steps
- Set up the Smith machine with the bar at a low height.
- Kneel on the ground and place one foot under the bar, toes pointing down.
- Push the bar up by extending your hip and squeezing your glute.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Smith kneeling rear 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
Glutes70%
Secondary
Hamstrings30%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith kneeling rear kick work?
Smith kneeling rear kick primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith kneeling rear kick?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith kneeling rear kick suitable for beginners?
Smith kneeling rear kick is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
