Smith Machine Kickback

How to do it

1. Set the Smith bar at about knee height and stand just in front of it, facing away from the bar.
2. Hold the machine frame, lean your torso forward and place the sole of your working foot under the bar behind you.
3. Twist the bar to unhook it using your hands, then brace with the standing leg slightly bent.
4. Push the bar up with your foot by extending the hip until your thigh is in line with your torso.
5. Squeeze the glute at the top, lower the bar under control and hook it again after the last rep.

Tips

• Keep the whole sole flat under the bar so it cannot slip off.
• Set the safety stops just below the start height before you begin.

Common mistakes

• Arching the lower back to push the bar higher.
• Pressing with the toes so the bar rolls off the foot.
• Twisting the hips open on the working side.

Muscles worked by the Smith Machine Kickback

• Gluteus maximus Primary60%
• Hamstrings (biceps femoris) Secondary12%
• Hamstrings (semitendinosus/-membranosus) Secondary8%
• Gluteus medius Minor8%
• Spinal erectors (lower back) Stabilizer5%
• Obliques Stabilizer3%
• Upper abs Stabilizer2%
• Adductors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending one hip backward from standing or all fours isolates glute max; the hamstrings assist more when the knee is straight.

Smith Machine Kickback alternatives

Different equipment

• Cable Glute KickbackCable
• Glute Kickback MachineMachine

Easier

• Standing Banded KickbackResistance band
• Standing Hip Extension CableCable
• Standing Multi Hip ExtensionMachine

No equipment

• Prone Hip ExtensionBodyweight

Make it easier

• Cable Glute KickbackCable
• Glute Kickback MachineMachine
• Prone Hip ExtensionBodyweight
• Standing Banded KickbackResistance band

Frequently asked questions

What muscles does the Smith Machine Kickback work?

Mainly the gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Smith Machine Kickback good for beginners?

The Smith Machine Kickback is rated intermediate. If you are new, learn the Cable Glute Kickback first and build up from there.

What is a good alternative to the Smith Machine Kickback?

For example the Cable Glute Kickback, Glute Kickback Machine and Prone Hip Extension. They train mostly the same muscles, some with different equipment.

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