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Smith Machine Staggered Deadlift
A unilateral hip hinge using the Smith machine that targets glutes and hamstrings to build posterior chain strength and address imbalances; commonly scaled by load and stance width.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Quads, Lats, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis, Transverse Abdominis
Quads
3/10Rectus Femoris
Lats
3/10Traps
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Set the Smith machine bar to its lowest position and load plates. Stand with one foot flat under the bar and the other back on toes for staggered stance.
- Hinge at hips and bend knees slightly to grip bar wider than shoulders with overhand grip.
- Brace core, keep neutral spine, and pull shoulders back.
- Drive through lead foot heel to extend hips and knees, standing upright while keeping bar close.
- Squeeze glutes at top.
- Hinge hips back first to lower bar, maintaining slight knee bend and neutral spine.
- Lower until hamstring stretch at mid-shin level.
- Reverse to stand, completing reps on one side before switching.
Coaching Tips
Form Cues
- Hinge from hips
- Keep bar close to leg
- Drive through lead heel
- Neutral spine always
- Squeeze glutes top
- Core braced tight
Breathing
Inhale during the lowering phase; exhale forcefully while driving up and bracing core throughout.
Tempo
3-1-1
Range of Motion
Lower bar to mid-shin or hamstring stretch while maintaining neutral spine; extend fully to upright lockout.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master stance
- Use machine safeties
- Keep bar path aligned with body
- Stop if knee discomfort
- Maintain neutral spine to prevent strain
Spotting
Not typically needed due to Smith machine safeties; use catches for heavy sets.
Common Mistakes
- Rounding back during descent
- Letting bar drift forward
- Knee lockout too early
- Uneven weight distribution
- Overextending at top
- Poor core engagement
When to Avoid
- Acute lower back injury
- Severe hamstring strain
- Knee instability
Flexibility Needed
- Adequate hip hinge mobility
- Ankle dorsiflexion for stance
Build Up First
- Basic hip hinge proficiency
- Familiarity with deadlift form
Also known as
Smith Machine B-Stance Deadlift, Smith Machine Staggered Stance RDL
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