Smith kneeling rear kick

Smith kneeling rear kick

The Smith kneeling rear kick is a versatile exercise that targets and strengthens your glutes, hamstrings, and lower back. This exercise is typically performed using a Smith machine, which consists of a barbell fixed to a vertical rack. By using this machine, you can ensure stability and proper form throughout the movement. To begin the Smith kneeling rear kick, set up the barbell on the machine at a height that allows your lower leg to hover just above the ground when you kneel. Kneel down facing away from the machine, with the barbell resting across the back of your shoulders. Place your hands on the barbell slightly wider than shoulder-width apart for balance. Engage your core and maintain a neutral spine as you lift one leg straight back, driving your heel towards the ceiling. Focus on squeezing your glutes at the top of the movement, then lower your leg back down with control. Make sure to keep your hips stable throughout the exercise, avoiding any excessive movement or twisting. The Smith kneeling rear kick can be modified for intensity by adding ankle weights or resistance bands. Additionally, you can experiment with different foot positions, such as turning your toes slightly inward or outward, to target specific areas of your glutes and hamstrings. Remember to always warm up before attempting any exercise and listen to your body. If you experience any pain or discomfort, discontinue the exercise and consult with a fitness professional. Incorporating this exercise into a well-rounded fitness routine can help improve your lower body strength and stability.


  • Stand in front of a Smith machine with the bar adjusted to a height slightly above knee level.
  • Position yourself on one knee, with the other leg extended backward and resting on the bar of the Smith machine.
  • Grip the bar with both hands for stability and balance.
  • Engage your core and glutes, then kick your extended leg backward, keeping it straight.
  • Continue to kick until you reach a comfortable range of motion or until your leg is parallel to the floor.
  • Hold for a brief moment at the top of the movement.
  • Slowly lower your leg back down to the starting position.
  • Repeat the movement for the desired number of reps.
  • Switch legs and repeat the exercise with the opposite leg.

Tips & Tricks

  • Focus on engaging your glutes throughout the movement
  • Maintain a stable core by keeping your abdominal muscles tight
  • Control the movement and avoid using momentum
  • Breathe consistently and avoid holding your breath
  • Ensure proper alignment of your hips, knees, and ankles
  • Gradually increase the weight to challenge your muscles
  • Incorporate variations such as single-leg or banded rear kicks for added difficulty
  • Perform the exercise in a slow and controlled manner
  • Listen to your body and adjust the range of motion according to your comfort level
  • Include stretching exercises for the hip flexors and hamstrings to improve flexibility


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