What muscles does the Smith Machine One-Leg Deadlift work?

This exercise primarily targets the glutes, hamstrings, and lower back, while also engaging the core and upper back for stability. The single-leg stance increases activation of the glute medius and improves balance.

Is the Smith Machine One-Leg Deadlift suitable for beginners?

Beginners can try this movement with light weight or an unloaded bar to focus on balance and form. The Smith machine’s guided bar path offers extra stability compared to free weights, making it a good progression from basic deadlifts.

What equipment do I need and are there alternatives?

You’ll need a Smith machine and a barbell for this exercise. If you don’t have access to a Smith machine, you can perform a one-leg Romanian deadlift with dumbbells, kettlebells, or a free barbell.

What are common mistakes to avoid when performing the Smith Machine One-Leg Deadlift?

Avoid rounding your back, locking your standing knee, or letting the bar drift away from your body. Keep your core tight, maintain a neutral spine, and control the descent to prevent injury and maximize muscle engagement.

How many sets and reps should I do for strength or toning?

For strength, aim for 3–4 sets of 6–8 reps per leg with a challenging but manageable weight. For muscle toning and endurance, perform 3 sets of 10–12 reps per leg with lighter weights and controlled tempo.

What safety tips should I follow when doing the Smith Machine One-Leg Deadlift?

Ensure your standing foot is securely positioned and start with a light load to test balance. Engage your core throughout the movement and use smooth, controlled motions to protect your lower back and knees.

Are there variations of the Smith Machine One-Leg Deadlift for different fitness levels?

Yes, beginners can keep the non-working leg’s toe lightly touching the floor for extra balance. Advanced lifters can increase range of motion by standing on a small platform or add pauses at the bottom for more time under tension.

Smith Machine One-Leg Deadlift

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Strength Machine

Exercise Type

Weight & Reps

How To Do

Stand on one leg in front of the Smith machine, gripping the bar with both hands just below hip height. Hinge forward at the hips, extending your free leg straight behind you and lowering the bar close to your body until your torso is nearly parallel to the floor. Keep your back straight and core engaged, then drive through your heel to return to the starting position.

Step-by-Step Instructions

Begin by setting up a Smith machine with the bar at an appropriate height, just below your hips. Stand on a platform or step to allow for a greater range of motion if needed.
Position yourself facing the bar, gripping it with both hands slightly wider than shoulder-width apart. Stand on one leg, keeping the other leg slightly bent and off the ground.
Engage your core and maintain a straight back as you hinge forward at the hips, lowering your torso while extending the non-supporting leg straight behind you. Keep the bar close to your body as you lower it.
Lower the bar until your torso is nearly parallel to the ground or until you feel a stretch in your hamstrings.
Slowly return to the starting position by driving through the heel of the supporting leg and bringing your torso upright. Keep the non-supporting leg extended behind you until you are fully upright.
Repeat for the desired number of repetitions, then switch legs and repeat the movement on the other side.

Explore more glutes exercises or barbell exercises in our exercise library.

Alternative Exercises

Smith Machine Stiff-Legged Deadlift

Glutes

Upper Legs

Barbell • Strength Machine

Smith Machine Rear Lunge

Glutes

Upper Legs

Barbell • Strength Machine

Barbell Single-Leg Deadlift

Glutes

Upper Legs

Barbell

Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Frequently Asked Questions

What muscles does the Smith Machine One-Leg Deadlift work?: This exercise primarily targets the glutes, hamstrings, and lower back, while also engaging the core and upper back for stability. The single-leg stance increases activation of the glute medius and improves balance.
Is the Smith Machine One-Leg Deadlift suitable for beginners?: Beginners can try this movement with light weight or an unloaded bar to focus on balance and form. The Smith machine’s guided bar path offers extra stability compared to free weights, making it a good progression from basic deadlifts.
What equipment do I need and are there alternatives?: You’ll need a Smith machine and a barbell for this exercise. If you don’t have access to a Smith machine, you can perform a one-leg Romanian deadlift with dumbbells, kettlebells, or a free barbell.
What are common mistakes to avoid when performing the Smith Machine One-Leg Deadlift?: Avoid rounding your back, locking your standing knee, or letting the bar drift away from your body. Keep your core tight, maintain a neutral spine, and control the descent to prevent injury and maximize muscle engagement.
How many sets and reps should I do for strength or toning?: For strength, aim for 3–4 sets of 6–8 reps per leg with a challenging but manageable weight. For muscle toning and endurance, perform 3 sets of 10–12 reps per leg with lighter weights and controlled tempo.
What safety tips should I follow when doing the Smith Machine One-Leg Deadlift?: Ensure your standing foot is securely positioned and start with a light load to test balance. Engage your core throughout the movement and use smooth, controlled motions to protect your lower back and knees.
Are there variations of the Smith Machine One-Leg Deadlift for different fitness levels?: Yes, beginners can keep the non-working leg’s toe lightly touching the floor for extra balance. Advanced lifters can increase range of motion by standing on a small platform or add pauses at the bottom for more time under tension.