Smith Donkey Kick
Gym Exercise Card
Equipment
The Smith donkey kick targets the glutes and hamstrings, providing a solid workout for the lower body. This variation uses a Smith Machine to guide the movement, offering added stability and resistance, enhancing muscle activation in the hips and thighs.
How to do it
- Position yourself on all fours inside a Smith Machine, forearms on the ground.
- Place one foot under the bar, with the sole facing upward.
- Flex your knee and press the bar upwards by kicking your foot toward the ceiling.
- Hold the peak position briefly, then lower the weight with control.
- Repeat for the desired number of reps before switching legs.
Muscles worked
Primary Gluteus Maximus
Secondary Gluteus Medius Hamstrings
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