Smith Machine Reverse Kickback
The Smith machine reverse kickback is an exercise that primarily targets the gluteus maximus muscles, which are the largest muscles in your buttocks. The exercise is performed using the Smith machine, which is a weightlifting machine that allows you to perform various exercises with a barbell that moves along a fixed vertical path.
How to do:
- Adjust the height of the Smith machine bar to hip height.
- Lie facedown on the bench with your back to the machine, feet hip-width apart, and hands under the bench for support.
- Keeping your back straight and your core engaged, lift both of your legs behind you as far as you can while squeezing your glutes.
- Slowly lower your legs back down to the starting position and repeat for the desired number of repetitions.
Smith Machine Reverse Kickback: Benefits
- Strengthening the glutes: Smith machine reverse kickback target the glutes in a way many other compound exercises can’t. Reverse kickbacks are exercises that strengthen different hip muscles, and when done with the right form, you’ll have a sculpted thigh, a firm butt, and toned calves.
- Improving posture: Strong glutes can help improve your posture by supporting your lower back and pelvis, which can help alleviate lower back pain and prevent injuries.
- Enhancing athletic performance: Strong glutes are essential for many athletic movements, such as running, jumping, and squatting. By strengthening your glutes through exercises like the two-leg glute kickback, you can improve your athletic performance and reduce the risk of injury.
- Toning the lower body: The reverse glute kickback can help tone and shape the glutes, hamstrings, and calves, which can help improve the appearance of your lower body.
Smith Machine Reverse Kickback: Muscles Worked
Target - Gluteus Maximus
Synergists - Adductor Magnus
Stabilizers - Gluteus Medius and Minimus
Stabilizers - Erector Spinae
Stabilizers - Obliques
Stabilizers - Quadratus Lumborum
Antagonist Stabilizers - Hamstrings
Antagonist Stabilizers - Rectus Abdominis