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Smith Machine Kickback

Equipment: Smith Machine

Smith Machine Kickback
Primary Muscles
  • Gluteus Maximus
Synergistic Muscles
  • Hamstrings

The Smith machine kickback is an effective exercise for targeting the glutes. Here’s how to do it:

  1. Position the barbell at a low height on the Smith machine.
  2. Stand facing the bar, with one foot under the bar and the other leg slightly behind.
  3. Grip the bar with both hands for stability.
  4. Extend your leg back, lifting the bar with the bottom of your foot, keeping your leg straight.
  5. Squeeze your glutes at the top of the movement.
  6. Slowly return to the starting position.
  7. Repeat for the desired number of repetitions on one leg before switching to the other.

Introduction

The Smith Machine Kickback is a weight training exercise targeting the triceps muscle group. This movement offers an isolated contraction of the triceps by using a fixed barbell path, which reduces strain on the shoulders compared to free weights. It's particularly beneficial for those focusing on building upper body strength and definition, especially in the back of the arms, making it effective for individuals pursuing fitness goals related to arm toning and muscle development.

Muscles Worked

  • Primary: Hamstrings, Glutes
  • Secondary: Quads, Calves, Lower Back

How to Do It (Step-by-Step)

  1. Stand facing the smith machine with a selected weight, grip the bar at shoulder width using an overhand grip.
  2. Position your body so that the bar is resting on your thighs just above the knees.
  3. Keep your back straight and core engaged, use your quadriceps to push the bar forward until it's almost fully extended, then return to the starting position.

Tip: Maintain control over the bar throughout the movement for optimal effectiveness and safety.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Use the Auto Progression feature for seamless strength gains over time. Auto Progression

Set and keep track of your rest intervals with the Rest Timer feature. Rest Timer

Form Tips

  • Maintain a neutral spine and engage your core to prevent excessive arching or rounding.
  • Keep the feet shoulder-width apart, flat on the platform, and use a grip that is slightly narrower than shoulder-width.
  • Use a controlled motion with a focused contraction of the hamstrings and glutes during the upward phase, while keeping tension in the muscles throughout the exercise.

When to Use It

  • Rehabilitating Lower Back Muscles: The smith machine kickback targets the erector spinae muscles and glutes, making it beneficial for individuals recovering from lower back injuries.
  • Enhancing Gluteal Hypertrophy: In a hypertrophy-focused workout, using the smith machine kickback to isolate and fatigue the gluteus maximus can help create rounder, fuller buttocks.
  • Strengthening Hamstrings: For athletes who require strong hamstrings (e.g., runners or dancers), the smith machine kickback can assist in building endurance and power in these muscles.

Workout History - Keep track of your progress with a workout history, making it easier to visualize improvements over time.

Smith machine kickback - Frequently Asked Questions
Common questions about smith machine kickback to optimize your training.

The Smith machine kickback primarily targets the hamstrings and glutes.

Aim for 3-4 sets of 8-12 repetitions per set to stimulate muscle growth.

Keep your back straight, maintain a slight bend in your knees, and use a controlled motion to extend your leg backwards.

Yes, alternatives include hamstring curls, leg press, or cable kicks.

Incorporate it into your workout routine 2-3 times a week, with adequate rest between sessions.

More smith machine exercises More glutes exercises