Position yourself in a kneeling position in front of the bar, with your right knee on the ground and your left foot under the bar, toes pointing downwards.
Grasp the bar with both hands for stability, keeping your back straight and your head facing forward.
Push your left foot upwards and back against the bar, using your glutes and hamstrings, until your leg is fully extended behind you.
Slowly lower your leg back down to the starting position, ensuring you maintain control throughout the movement, and repeat for the desired number of repetitions before switching to the other leg.
Pro Tip
Controlled Movements: The Smith kneeling rear kick is not about speed, but about control. Make sure to perform the exercise slowly and with full control. Swift and uncontrolled movements can lead to injuries and won't target the muscles as effectively. Full Extension: To get the most out of this exercise, you should fully extend your leg during each rep. However, avoid locking your knee at the top of the movement, as this can cause strain and possible injury. Keep Your Core Engaged: One common mistake to avoid is not engaging your core during the exercise. Keeping your core tight will help maintain balance and stability, and also work your abs. Proper Breathing