Smith kneeling rear kick
The Smith kneeling rear kick targets the glutes and hamstrings while improving balance and stability.
- Kneel in front of a Smith machine with your knees hip-width apart.
- Secure the bar at shoulder height and position it behind your shoulders.
- Engage your core and extend one leg back, keeping it straight.
- Return to the starting position and repeat on the other side.
How to perform the Smith kneeling rear kick
- Set up. Set up in a stable, balanced starting position appropriate for the Smith kneeling rear kick using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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