Smith Machine Kickbacks are an awesome glute isolation exercise 🔥🍑🔥
But do you know how to set up correctly??🧐 Avoid crunching into your lower back & make sure you're activating the right muscles with these 4 STEPS:
. 🍑 Set the stoppers at the right height, so the bar can rest at the correct starting position, allowing you to get under the bar easily (I normally set it at the 3rd one up!)
🍑 Use a strap or booty band to secure the latch to the poles so that it doesn't catch on the hooks mid-set... super annoying! Smooooth reps hallelujah! This is a lifesaver, trust me 🙏🏼😉
🍑Make sure you have the correct knee placement on your mat. Simply kneel with your back up against the bar & then keeping your knees where they are, lean forward onto all fours. (If you're too close, you won't be able to get full leg extension & you'll most likely feel it in your lower back!) 😖
🍑Keep your spine neutral, hips square & in line with your knees, brace your core and push through your heel UP & BACK towards the ceiling. You can even try different foot positionings - I find pointing my feet outwards slightly allows me to get full activation!
Tag a friend who needs this! 💜