Smith Machine Single-Leg Deadlift
Unilateral hip hinge on the Smith machine that targets glutes and hamstrings to build lower body strength, balance, and posterior chain stability; offers fixed path for better form focus.
About Exercise
Equipment
Smith Machine
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Adductors, Quads
Accessory Muscles
Calves, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
6/10Erector Spinae
Adductors
4/10Adductor Magnus
Quads
3/10Calves
2/10Soleus
Abs
2/10Rectus Abdominis
Obliques
2/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Set the Smith machine bar at mid-shin height. Stand facing away with one foot under the bar; grip overhand shoulder-width and unrack by extending hips.
- Push hips back to hinge, bending working knee slightly.
- Extend non-working leg behind for balance.
- Lower bar along leg to mid-shin, keeping back neutral.
- Drive through working heel to extend hips.
- Squeeze glutes at top to stand upright.
- Switch legs after reps.
- Keep hips square throughout.
Coaching Tips
Form Cues
- Hinge at hips first
- Bar shaves leg
- Neutral spine always
- Drive through heel
- Squeeze glutes top
- Hips square no twist
Breathing
Inhale as you hinge down; brace core and exhale as you drive up.
Tempo
3-0-1
Range of Motion
Lower until torso is nearly parallel to floor or hamstrings stretch deeply, without back rounding; full hip extension at top.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master balance
- Keep bar path close to leg
- Do not lock knees at top
- Use safeties if available
- Consult if balance issues exist
Spotting
Not typically needed; Smith machine safeties provide support. If adding weight, have spotter assist unracking.
Common Mistakes
- Rounding lower back
- Allowing hip rotation
- Locking working knee
- Bar drifting from leg
- Using momentum
- Excessive knee bend
When to Avoid
- Acute lower back injury
- Hip joint instability
- Balance disorders
Flexibility Needed
- Adequate hip hinge mobility
- Ankle dorsiflexion for stance
Build Up First
- Master basic hip hinge
- Familiar with deadlift form
- Single-leg balance competency
Also known as
Single Leg Smith Deadlift, Smith Machine One-Leg RDL, Unilateral Smith Romanian Deadlift
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