Smith One Leg Deadlift
Description
The Smith one leg deadlift is a single-leg Romanian deadlift performed on a Smith machine. The fixed bar path provides stability that the freestanding single-leg RDL lacks, letting you focus on the working leg without balance demands. It builds hamstring and glute strength with strong unilateral loading.
Muscle Group
Back, Core, Glutes, Hamstrings
Equipment Required
Smith One Leg Deadlift Instructions
- Set the Smith machine bar at hip level.
- Stand in front of the bar and grip it with an overhand grip.
- Unrack the bar and step back into your stance.
- Stand on your right leg with your left foot lifted slightly behind you.
- Brace your core and lift your chest.
- Hinge at the right hip while extending your left leg back behind you.
- Lower the bar along your right leg until you feel a strong hamstring stretch.
- Drive your right heel into the floor to stand back up. Switch sides.
Smith One Leg Deadlift Form & Visual
Smith One Leg Deadlift Benefits
- Builds single-leg hamstring strength
- Fixed bar path provides stability
- Reduces balance demands
- Corrects left-right imbalances
- Strong glute development
- Useful for rehab or beginners
Smith One Leg Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Core
Smith One Leg Deadlift Variations & Alternatives
- Single Leg Romanian Deadlift
- Dumbbell Single Leg RDL
- Barbell Romanian Deadlift
- Smith Machine Deadlift
- Suspender Single Leg Deadlift
- Landmine One Leg Stiff Leg Deadlift
- Kettlebell Straight Leg Deadlift
- Kettlebell Single Leg Deadlift
- Kettlebell Kickstand One Leg Deadlift
- Dumbbell Straight Leg Deadlift
