Smith Machine Donkey Kick

Starting Position

1. Set the bar at knee height.

2. Place a mat under the bar and get into a quadruped position.

3. Lightly place the sole or heel of one foot on the bar.

Proper Form

1. Keep your back straight and push the bar up and back with the soles of your feet.

2. Raise your thighs until they are parallel to the floor or slightly above.

3. Create a feeling of tightening your glutes and then lower slowly.

4. Complete one side and then repeat on the other side.

Breathing Technique

Exhale when you push the bar up, and inhale when you lower it.