Glute Kick Back vs Smith Machine Wide Squat
Which one fits your Leg workout plan?
Contents
Glute Kick Back is the easier place to start — difficulty 1 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Glute Kick Back and Smith Machine Wide Squat and pick the one that fits your Leg workout.
Glute Kick Back vs Smith Machine Wide Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Glute Kick Back more often — 1,065 sessions compared to 636 for Smith Machine Wide Squat.
What most people do isn't always what fits you. Glute Kick Back and Smith Machine Wide Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Glute Kick Back and Smith Machine Wide Squat Differ
| What differs | Glute Kick Back | Smith Machine Wide Squat |
|---|---|---|
| Muscles worked | glutes and hamstrings | glutes, hamstrings, and inner thighs |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,065 sessions | 636 sessions |
How to Do Glute Kick Back
Glute Kick Back Muscles Worked: Leg
Form
- 1. Extend one leg back and lift it up to head level.
- 2. Slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
For a full Glute Kick Back guide with alternatives and benefits, see the Glute Kick Back exercise guide.
How to Do Smith Machine Wide Squat
Smith Machine Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Smith Machine Wide Squat guide with alternatives and benefits, see the Smith Machine Wide Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Kick Back or Smith Machine Wide Squat?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do Glute Kick Back and Smith Machine Wide Squat work the same muscles?
Not quite. Glute Kick Back loads glutes and hamstrings, and Smith Machine Wide Squat loads glutes, hamstrings, and inner thighs.
What equipment do Glute Kick Back and Smith Machine Wide Squat need?
Glute Kick Back needs bodyweight only, and Smith Machine Wide Squat needs a machine.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Smith Machine Wide Squat once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
