Smith Machine One-Leg Deadlift
The single-leg Romanian deadlift with the Smith bar in the hands; the rails carry the bar, so the standing leg can focus on the hinge rather than the balance of a free weight.
How to do it
Setup
Standing on the floor inside the Smith machine, bar at the thighs in an overhand grip, weight on one leg, the other foot lightly back.
Steps
- Hinge over the standing leg as the free leg rises behind, bar sliding down the rails.
- Stop where the standing hamstring pulls tight, hips square.
- Drive the hip forward to stand; finish the set, then switch legs.
Common mistakes
Hips opening toward the free leg: both hip bones face the floor. Standing knee locking: keep it softly bent. Standing too far from the bar: the rails pull you forward; stand where the bar brushes the thigh.
Breathing
Inhale hinging, exhale standing.
