Smith Machine Donkey Kick
About
This move targets your glutes and hamstrings. It is a hip extension exercise that helps to isolate and strengthen these muscles.
How to Smith Machine Donkey Kick
Starting Position
1. Set the bar at knee height.
2. Place a mat under the bar and get into a quadruped position.
3. Lightly place the sole or heel of one foot on the bar.
Proper Form
1. Keep your back straight and push the bar up and back with the soles of your feet.
2. Raise your thighs until they are parallel to the floor or slightly above.
3. Create a feeling of tightening your glutes and then lower slowly.
4. Complete one side and then repeat on the other side.
Breathing Technique
Exhale when you push the bar up, and inhale when you lower it.
Precautions
1. Engage your core to keep your back straight.
2. Set the bar weight to a level that you can control the movement.
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