Smith Donkey Kick

Muscles worked

Setup

1. Set the Smith machine bar to approximately knee height and place a mat on the floor underneath it.
2. Position yourself on all fours (quadruped) with your hands directly under your shoulders and your non-working knee under your hip.
3. Place the arch of your working foot against the underside of the bar, ensuring your foot is flexed and the bar is centered.
4. Disengage the safety catches by rotating the bar with your foot or having a partner assist.

How to do it

1. Exhale and drive your heel vertically toward the ceiling, pushing the bar upward by extending your hip.
2. Continue the movement until your thigh is roughly parallel to the floor, focusing on a peak contraction in the glute.
3. Inhale as you slowly lower the bar back to the starting position under control, stopping just before your knee touches the floor.
4. Complete all repetitions on one leg before switching to the other side to maintain unilateral focus.

Form checklist

• Keep your hips square to the floor and avoid rotating your pelvis during the kick.
• Maintain a neutral spine and braced core to prevent your lower back from arching.
• Ensure your neck stays in line with your spine by looking at the floor between your hands.
• Keep the movement controlled; do not let the bar bounce at the bottom of the rep.

Pro tips

• Think about 'stamping' your heel into the bar to maximize glute recruitment and mind-muscle connection.
• Hold the peak contraction for one full second at the top of each rep to increase time under tension.

Make it harder

• Incorporate 1.5 reps by lowering the bar halfway, driving it back to the top, and then performing a full descent.
• Add a resistance band around your thighs to increase the demand on the gluteus medius for stabilization.

Frequently asked

What muscles does the smith donkey kick work?

The smith donkey kick primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith donkey kick?

The smith donkey kick uses smith machine.

Is the smith donkey kick good for beginners?

The smith donkey kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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