Smith-Machine Donkey Kick

1. Set up the Smith Machine: Adjust the machine with an appropriate weight that you can control easily for several repetitions.

2. Position yourself: Get on your hands and knees under the bar with your back flat and core engaged. Position the arch of one foot securely under the bar.

3. Lift the knee: Bring the knee of the leg under the bar up so that your thigh is vertical and calf is horizontal.

4. Perform the kick: Extend your leg by pushing the bar upward, focusing on squeezing your glutes.

5. Extend the leg: Continue until your leg is straight or almost straight. Keep the motion controlled using your glute muscles.

6. Return to start: Slowly bring the weight back to the start by bending your knee and controlling the descent.

7. Repeat: Do the required number of reps with one leg before switching to the other.

8. Maintain form: Keep correct form throughout the exercise to prevent injuries and target the muscles effectively.

Safety tip: Select a weight that allows for proper form throughout the full range of motion. Overloading could result in poor technique and potential injury.

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