Smith Machine Reverse Kickback
Primary musclesHip
EquipmentFull Gym، Machine
Level—
Suggested3 × 8–12
Overview
The Smith machine reverse kickback mainly works the gluteus maximus, the largest muscle in your buttocks. You perform it on a Smith machine, a weightlifting station that lets you use a barbell traveling on a fixed vertical track.
How to do it
- 1
Set the Smith machine bar so it sits at hip height.
- 2
Position yourself facedown on the bench with your back toward the machine, your feet hip-width apart, and your hands placed under the bench for support.
- 3
Keep your spine straight and your core tight, then raise both legs behind you as high as possible while squeezing your glutes.
- 4
Lower your legs slowly to the starting position, then repeat for the desired number of repetitions.
Muscles worked
Target
Gluteus Maximus
Synergists
Adductor Magnus
Stabilizers
Gluteus Medius and Minimus، Erector Spinae، Obliques، Quadratus Lumborum
Antagonist stabilizers
Hamstrings، Rectus Abdominis
