Legs · Smith Machine
Smith Donkey Kick
How to do the smith donkey kick, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set the Smith bar low and rest the sole of one foot against it from a quadruped position on a bench or the floor. Keeping the knee bent about 90 degrees, drive the foot up against the bar to extend the hip, then lower with control.
- 1Feel the glute max contracting as you drive the foot up against the bar
- 2Keep your core braced and hips square
- 3Control the return without losing tension
Common mistakes
- Don't arch the low back or rotate the hips
- Avoid straightening the knee or pushing the bar with momentum
- Don't rush the reps
Muscles worked
The smith donkey kick mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
Kovo programs the smith donkey kick for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.