About this exercise
The Smith machine single leg deadlift is a unilateral hip-hinge movement performed on the Smith machine that targets the hamstrings and glutes while the guided bar path improves stability and allows focus on the posterior chain.
Smith Single Leg Deadlift
Step by step instructions, muscle activation and variants for the Smith Single Leg Deadlift.
MediumGlutesHamstrings
How to Perform
- Set the Smith machine bar to approximately hip height and stand facing it
- Grip the bar with both hands at shoulder width and place your weight on one foot
- Hinge at the hip, pushing your free leg back behind you as you lower the bar along your stance leg
- Keep a neutral spine throughout the movement and your working knee slightly bent
- Lower until your torso is approximately parallel to the floor or until you feel a deep stretch in the hamstring
- Drive through the heel of your supporting foot to return to the upright position
- Complete all reps on one side before switching legs
Muscle Activation
Primary
GlutesHamstrings
Secondary
CoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the Smith Single Leg Deadlift
The Smith Single Leg Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore