Double Leg Smith Machine Kickback with Tie
Targets the gluteus maximus with a controlled kickback pattern; builds strength, control and mind-muscle connection.
Glutes & HipsAdvancedStrengthKickback
At a glance
| Muscles worked | Primary: Gluteus maximus. Secondary: Hamstrings, Core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Advanced |
| Type | Strength · Kickback |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Set up under the Smith machine bar with both feet in position (tied or strapped as shown in the video).
- Brace the core and keep the back flat.
- Push both legs back and up together, squeezing the glutes at the top.
- Lower with control.
Equipment
- Smith machine
Coaching tips
Benefits
Targets the gluteus maximus with a controlled kickback pattern; builds strength, control and mind-muscle connection.
Common mistakes
Arching the lower back or swinging the leg instead of squeezing the glute.
Make it harder
Add ankle weight, a pause at the top, or a heavier pulley weight.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.