Smith donkey kick: how to do it and what it works

Guided unilateral hip extension with the Smith bar.

Image: start and end of the movement.

How to do it

Glute kick from all fours using the Smith bar as guided resistance.

Form. Set up the support safely, push your heel into the bar and keep the pelvis square through the whole range.

Common mistake. Arching the lower back, slamming the bar, or using an unstable support height.

Gluteus maximus · Smith machine

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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