Smith One Leg Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Smith Deadlift
How to: Smith One Leg Deadlift
- Set the Smith machine bar to a suitable height.
- Stand facing the bar, then lift one leg straight back while holding the bar with both hands.
- Lower the barbell towards the ground while keeping your standing leg slightly bent.
- Return to the starting position by engaging your glutes and hamstrings.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Rounding the back during the lift.
- Using too much weight too soon.
- Lifting the non-working leg too high.
Modifications
- Perform the exercise without weights to focus on form.
- Use a lower surface if balance is an issue.
Tips
- Keep your back straight and core engaged throughout the movement.
- Focus on control rather than speed.
- Ensure the non-working leg is lifted straight behind you.
Tags
glutes
hamstrings
strength
balance
core
weight training