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Smith Machine Reverse Kickback
An isolation exercise using a Smith machine to target glutes and hamstrings through hip extension, building lower body strength and definition for better posture and hip stability.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Quads
Accessory Muscles
Calves
Popularity Score
6
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
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
4/10Erector Spinae
Quads
3/10Calves
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar to its lowest position and unlock it if needed using a band. Kneel facing away from the machine on the floor or a mat, placing one foot under the bar with knee bent at 90 degrees, hands forward for support.
- Engage core and keep spine neutral.
- Press working leg back and up through heel, extending hip fully.
- Squeeze glute at the top of the movement.
- Slowly lower leg back to start without touching floor.
- Complete reps on one side, then switch legs.
Coaching Tips
Form Cues
- Drive through heel
- Neutral spine always
- Squeeze at top
- Core tight
- Controlled descent
Breathing
Inhale as you lower the leg, exhale forcefully as you extend and squeeze the glute.
Tempo
3-1-2
Range of Motion
From knee at 90 degrees to full hip extension where glutes squeeze without lower back arch.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use cushion for knee comfort
- Secure bar to prevent locking
- Limit range if back rounds
- Consult doctor for hip issues
Spotting
Spotting not required; the Smith machine provides stability, but have a partner assist with heavy loads or setup.
Common Mistakes
- Arching lower back
- Using momentum
- Toes pushing instead of heel
- Letting knee touch floor
- Hyperextending hip
When to Avoid
- Lower back injury
- Hip impingement
- Knee instability
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for stability
Build Up First
- Master bodyweight glute kickback
- Understand hip hinge basics
Also known as
Smith Machine Glute Kickback, Smith Machine Donkey Kick
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