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Glutes · Intermediate

Smith One Leg Deadlift

Hip-hinge drill that develops posterior-chain strength and control using a Smith machine, with emphasis on the glutes and hamstrings.

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Exercise overview

Training details

GlutesHamstringsCore

Equipment

Smith Machine

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Set the Smith machine bar to a suitable height.
  2. 02Stand facing the bar, then lift one leg straight back while holding the bar with both hands.
  3. 03Lower the barbell towards the ground while keeping your standing leg slightly bent.
  4. 04Return to the starting position by engaging your glutes and hamstrings.
  5. 05Repeat for the prescribed repetitions before switching legs.

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