Smith Kneeling Rear Kick (with Partner)

The Smith kneeling rear kick (with Partner) is a dynamic exercise that targets multiple muscles in your lower body, including your glutes, hamstrings, and quads. This exercise is performed using a Smith machine and requires the assistance of a partner. It can help to improve your overall lower body strength and stability. To perform the Smith kneeling rear kick (with Partner), start by setting up the Smith machine with the bar at a suitable height. Kneel down on all fours facing away from the machine, with your hands directly underneath your shoulders. Your partner will position themselves behind you, holding onto the bar of the Smith machine. From this starting position, your partner will gently push the bar towards you, applying resistance. As they push, you kick one leg straight back, extending it as far as you can while keeping your core engaged and maintaining a neutral spine. Then, slowly return your leg to the starting position as your partner pushes the bar back towards the machine. Repeat the movement for the desired number of repetitions and then switch legs. The Smith kneeling rear kick (with Partner) not only targets your glutes, hamstrings, and quads but also helps to improve stability and balance. It can be a challenging exercise, particularly when performed with controlled and deliberate movements. Remember to communicate with your partner throughout the exercise to ensure proper resistance and assistance. Including the Smith kneeling rear kick (with Partner) in your workout routine can add variety and intensity to your lower body training. However, if you have any existing injuries or conditions, it's essential to consult with a fitness professional or a physician to determine if this exercise is suitable for you.

Instructions

• Position yourself in a kneeling position in front of a low cable machine with a handle attachment.
• Loop the handle around your ankle on the leg that is closest to the machine.
• Hold onto the cable machine for stability.
• Extend your leg backward, keeping your knee bent and foot flexed.
• Slowly kick your leg back as far as possible, maintaining control and balance throughout the movement.
• Pause briefly at the top of the movement.
• Return your leg to the starting position in a controlled manner.
• Repeat for the desired number of repetitions and then switch sides.

Tips & Tricks

• Focus on engaging your core muscles throughout the movement to stabilize your body
• Maintain proper form by keeping your back straight and shoulders down
• Exhale as you kick your leg back, and inhale as you return to the starting position
• Communicate with your partner and ensure they are providing enough resistance without causing strain or discomfort
• Include variations in speed and intensity to make the exercise more challenging and effective
• Warm up with dynamic stretches and mobility exercises to prepare your muscles before performing the exercise
• Avoid using momentum and rely on your glute and hamstring muscles to power the movement
• Incorporate other leg and core exercises into your routine to further improve your overall strength and stability
• Stay hydrated and fuel your body with nutritious foods to support muscle recovery and growth
• Listen to your body and rest if you experience any pain or discomfort during the exercise