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Smith Machine Donkey Kick
Smith Machine Donkey Kick is a glute isolation exercise using a guided bar for unilateral hip extension, targeting the gluteus maximus and medius to build strength and hypertrophy in the glutes.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
4/10Biceps Femoris
Abs
3/10Transverse Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Position yourself on all fours facing away from the Smith machine with the bar at knee height, safety catches engaged, and place the arch of one foot under the bar with knee bent at 90 degrees.
- Brace your core and maintain neutral spine.
- Exhale and extend your hip by pushing the bar upward with your foot, keeping knee bent.
- Squeeze your glute at the top of the extension.
- Inhale and slowly lower the bar back to start, controlling the descent.
- Complete reps on one side, then switch legs.
Coaching Tips
Form Cues
- Drive through the heel
- Keep shins vertical
- Squeeze glutes hard
- Neutral spine always
- Knee bent throughout
Breathing
Inhale during the lowering phase and exhale as you extend your hip and squeeze the glute.
Tempo
3-1-2
Range of Motion
Extend hip from 90-degree knee bend to full hip extension where thigh is parallel to the floor, without hyperextending the back.
Safety
Safety Notes
- Start with light weight to master form
- Engage core to protect spine
- Use machine safeties at start position
- Avoid if acute lower back pain exists
Spotting
Spotting not required; use Smith machine safeties to lock bar at start and prevent overload.
Common Mistakes
- Arching lower back
- Using momentum to swing
- Letting knee straighten
- Rotating hips instead of extending
When to Avoid
- Lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip flexion and extension range
Build Up First
- Basic glute activation awareness
- Familiarity with all-fours position
Also known as
Smith Machine Glute Kickback, Machine Donkey Kick, Smith Donkey Kickback
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