How to do it
Keep your planted knee directly under your hip and brace your abs throughout.
- 1
Set up the Smith machine with the bar at a low height.
- 2
Kneel on the ground and place one foot under the bar, toes pointing down.
- 3
Push the bar up by extending your hip and squeezing your glute.
- 4
Slowly lower the bar back to the starting position.
- 5
Repeat for the desired number of repetitions before switching legs.
Expert tip
Focus on squeezing your glutes at the top of the movement and keep the motion controlled to prevent swinging.
Common mistakes
- ✕Arching the lower back during the kick
- ✕Swinging the bar upward with momentum
- ✕Rotating the pelvis outward on each kick