Smith One Leg Deadlift
Set the Smith machine bar to mid-thigh height. Stand facing the bar, feet hip-width apart, with one foot slightly forward under the bar. Grip the bar with an overhand or mixed grip, hands slightly wider than shoulder-width. Lift one foot slightly off the floor, or extend it back for balance.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Moderate
Primary muscles
- Gluteus maximus
- Hamstrings
- Erector spinae
Secondary muscles
- Quadriceps
- Adductor magnus
- Core stabilizers
Target muscles
- glutes
- legs
- back
- hips
How to perform
- 1
Set the Smith machine bar to mid-thigh height. Stand facing the bar, feet hip-width apart, with one foot slightly forward under the bar.
- 2
Grip the bar with an overhand or mixed grip, hands slightly wider than shoulder-width. Lift one foot slightly off the floor, or extend it back for balance.
- 3
Keeping a neutral spine and a slight bend in the standing knee, hinge at your hips, allowing the bar to descend along your standing leg.
- 4
As you hinge, extend your non-standing leg straight back behind you for counterbalance, maintaining a straight line from head to heel.
- 5
Lower the bar until you feel a stretch in your hamstring or your torso is nearly parallel to the floor, ensuring your back remains flat.
- 6
Engage your glute and hamstring of the standing leg to reverse the movement, driving through your heel to return to the starting upright position.
Safety & form
Train smart. Read these notes before adding heavy load.
