Smith Machine Romanian Deadlift
A hinge movement performed on the Smith machine that heavily targets the hamstrings and glutes. It builds lower body strength and hypertrophy, offering greater stability than free-weight RDLs.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Adductors, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Adductors
4/10Adductor Magnus
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy strength sets.
How to Perform
Load the Smith machine bar and set the safeties slightly below your starting height. Stand hip-width apart, grip the bar slightly outside the shoulders, unrack it, and brace your core.
- Keep knees slightly bent and maintain a neutral spine.
- Hinge at the hips, pushing them straight back as the bar lowers close to the legs.
- Continue lowering until a deep stretch is felt in the hamstrings.
- Drive the hips forward powerfully to stand erect, squeezing the glutes at the top.
- Control the bar path throughout the entire movement.
Coaching Tips
Form Cues
- Hips back, not down.
- Maintain slight knee bend.
- Keep chest high.
- Stretch the hamstrings.
Breathing
Inhale while lowering the bar, brace tightly throughout the movement, and exhale as you return to the upright position.
Tempo
3-0-1
Range of Motion
Lower the bar until the hamstrings feel a significant stretch, typically slightly below the knees or mid-shin, while maintaining a neutral back.
Safety
Safety Notes
- Always use safety catches due to the fixed path.
- Do not attempt to lift with a rounded lower back.
- Stop the descent immediately if back pain occurs.
Spotting
Not recommended; the fixed path prevents direct spotting assistance. Use the Smith machine safety stoppers instead.
Common Mistakes
- Rounding the lower back.
- Bending the knees too much.
- Lifting the head too high or low.
When to Avoid
- Acute lower back pain or disc injury.
- Severe hamstring flexibility restrictions.
Flexibility Needed
- Ability to maintain spinal neutrality throughout the hinge.
Build Up First
- Basic understanding of the hip hinge movement pattern.
Also known as
Smith Machine RDL, Machine RDL, Smith Stiff-Leg Deadlift, Smith Straight-Back Deadlift
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