Smith Machine Single-Leg Deadlift
A unilateral hinge movement performed in a Smith machine, targeting the hamstrings, glutes, and lower back. It improves single-leg strength, balance, and core stability for functional sports performance.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques, Quads
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
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
7/10Erector Spinae
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Quads
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest periods to recover unilateral stability and focus.
How to Perform
Set the Smith machine bar slightly below hip height, unlock the bar, and stand on one leg centered under the bar. Grip the bar shoulder-width apart, maintaining a neutral spine and slight bend in the standing knee.
- Hinge at your standing hip, lowering the bar toward the floor while extending your non-working leg straight back.
- Keep the standing knee soft, maintaining a straight line from your head through the heel of the raised leg.
- Lower the bar until tension is felt in the hamstrings or just before the lower back rounds.
- Drive the working foot into the ground, squeezing the glute to return to the upright starting position.
- Maintain a tight core to prevent rotation throughout the movement.
- Complete all repetitions on one side before safely switching legs.
Coaching Tips
Form Cues
- Hinge at the hip.
- Keep hips square.
- Soft standing knee.
- Drive heel back.
Breathing
Inhale as you lower the bar and brace the core tightly; exhale forcefully as you drive back up to the starting position.
Tempo
3-0-1
Range of Motion
Lower the bar until just below the knee or until a deep stretch is felt in the hamstring of the standing leg, while maintaining a flat back.
Safety
Safety Notes
- Start with light weight until balance and form are mastered.
- Ensure safety catches are set appropriately.
- Stop the descent immediately if you feel your lower back rounding.
Spotting
Not recommended due to the fixed machine structure; use safety catches if the bar gets too heavy.
Common Mistakes
- Rounding the lower back excessively.
- Rushing the eccentric phase.
- Allowing the standing hip to rotate.
- Using excessive knee bend.
When to Avoid
- Acute lower back pain.
- Severe hip or ankle instability.
Flexibility Needed
- Good hamstring flexibility.
Build Up First
- Competency in bilateral RDL.
- Ability to maintain neutral spine during hinge movement.
Also known as
Smith Machine RDL, Smith Machine Unilateral Deadlift
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