Smith Machine Donkey Kick
The Smith machine donkey kick is a glute isolation exercise that uses the Smith machine bar as resistance during a kickback motion. The fixed bar path provides consistent resistance at the top of the hip extension, maximizing glute contraction.
How to do it
- Set the Smith machine bar to a low height and kneel facing away from the machine.
- Place one foot under the bar and position it to hook or press against it.
- Keep your hands on the floor for support and your core engaged.
- Drive the foot upward and backward, extending your hip and pressing through the bar.
- Squeeze your glute at the top of the movement and slowly return to the starting position, repeating for the desired repetitions before switching legs.
Form cues
- Keep your core braced to protect your lower back.
- Drive upward through your heel, not your toes.
- Squeeze your glute firmly at the top of the movement.
- Lower the bar under control without letting it drop.
- Keep your hips square to the floor throughout.
Breathing: Inhale as you lower the bar under control, and exhale as you press the bar upward and extend your hip.
Common mistakes
- Arching the lower back excessively, which shifts the work away from the glutes and strains the spine.
- Using momentum to swing the weight up rather than a controlled push.
- Allowing the hips to rotate open to the side, reducing the isolation on the target glute.
- Setting the bar too high or too low, which prevents a full range of motion.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 75 seconds
Lose weight
3 sets × 12–15 reps per leg, rest 60 seconds
Build muscle
3–4 sets × 8–12 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or pinching lower back pain, ease off and choose a gentler glute option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this exercise more in my lower back than my glutes?
This usually happens if you arch your spine or lift the leg too high. Keep your core braced and focus on a smaller range of motion driven strictly by your glute.
How do I set the Smith machine bar correctly?
Position the bar at a height where you can comfortably get underneath it on your hands and knees with your foot placed against the bar before extending your leg.
How many times a week should I do smith machine donkey kicks?
Two to three sessions per week with at least one rest day between workouts is plenty for recovery and growth.