Smith Single Leg Deadlift

Muscles worked

Setup

1. Set the Smith machine bar to mid-shin height and stand in the center of the bar.
2. Grip the bar with an overhand, shoulder-width grip.
3. Shift your weight onto the working leg with a slight bend in the knee, and lift the non-working foot slightly off the floor.
4. Engage your core and pull your shoulder blades back to maintain a neutral spine.

How to do it

1. Inhale and hinge at the hips, lowering the bar along the track while simultaneously extending the non-working leg straight back for balance.
2. Lower the bar until you feel a deep stretch in the working hamstring, ensuring your hips remain square to the floor.
3. Exhale and drive through the heel of the standing leg to return to the upright position, squeezing the glute at the top.
4. Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-second concentric (lifting) phase.

Form checklist

• Keep your back flat and chest up; do not allow the bar to pull your shoulders forward.
• Ensure the hip of the trailing leg stays pointed toward the floor to avoid pelvic rotation.
• Keep the working knee 'soft' (slightly bent) but stationary; do not turn the movement into a squat.
• Maintain a firm grip and keep the bar close to your standing leg throughout the range of motion.

Pro tips

• Focus on pushing your hips as far back as possible toward the wall behind you to maximize hamstring tension.
• Think of your torso and back leg as a single straight line (like a see-saw) pivoting around the hip joint.
• Use the stability of the Smith machine to lean slightly into the working side to increase glute medius activation.

Make it harder

• Perform the exercise standing on a weight plate or small platform to create a deficit and increase the range of motion.
• Incorporate a 2-second isometric hold at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the smith single leg deadlift work?

The smith single leg deadlift primarily targets the calves, glutes, and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the smith single leg deadlift?

The smith single leg deadlift uses smith machine and weight plate.

Is the smith single leg deadlift good for beginners?

The smith single leg deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell RDL Death MarchIntermediate · calves, glutes, and hamstrings
• Dumbbell Single Arm DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius