Smith-Machine Glute Kickback

Position a flat bench or a pad beneath the bar on a Smith machine.

Load an appropriate weight onto the bar. Remember to use safety collars.

Kneel on the bench or pad with your hands also on the bench for support, positioning yourself so that the bar is above and behind your buttocks.

Place one foot (the working leg) under the bar, ensuring the arch of your foot or your ankle is centered below it.

Keep your supporting leg and arms straight, your back in a neutral position, and engage your core to stabilize yourself.

Push the bar upward by extending your working leg. Drive through your heel and contract your glutes to lift the weight.

Lift the weight up until your working leg is fully extended, but without locking out your knee.

Lower the bar back down slowly and under control to return to the starting position.

Repeat the motion for the desired number of repetitions.

After completing the set on one leg, switch to the other leg to ensure balanced training.

Ensure you perform each rep with control, focusing on the mind-muscle connection to target the glutes effectively without using momentum. Adjust the weight to your fitness level, start with lower weights to perfect the technique, and progressively increase as you become more comfortable with the movement.

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