One Leg Deadlift Smith Machine
The one leg deadlift on a Smith machine is a single-leg hip hinge exercise targeting the hamstrings and glutes. The fixed bar path of the Smith machine provides stability, making this exercise accessible for developing unilateral posterior chain strength.
How to do it
- Set the Smith machine bar to hip height and stand facing it on one leg.
- Grip the bar with both hands and hinge forward at the hip, extending the lifted leg behind you.
- Lower the bar by hinging until your torso is nearly parallel to the ground.
- Drive through your planted heel to return to the standing position.
- Complete the desired repetitions on one leg before switching sides.
Form cues
- Keep your standing knee slightly bent throughout the movement.
- Hinge at your hips by reaching your back heel toward the wall behind you.
- Maintain a flat back and keep your chest lifted.
- Use the Smith machine bar path as a guide for stability, not heavy support.
- Drive through your planted heel to return to standing.
Breathing: Inhale as you hinge forward and lower the bar, then exhale steadily as you drive through your heel to return to the starting position.
Common mistakes
- Rounding your lower back, which puts unnecessary stress on the spine instead of working the hamstrings.
- Locking out the standing knee, which reduces balance and stability.
- Rushing the movement, leading to loss of balance and poor muscle engagement.
- Twisting your hips open toward the side, which misaligns the pelvis and reduces target muscle focus.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, core.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 s
Lose weight
3 sets × 10–12 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back or knee, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this exercise more in my lower back than my hamstrings?
This usually happens if your back rounds during the hinge or if you are reaching down with your shoulders instead of pushing your hips back. Focus on keeping your spine neutral and leading the movement with your hips.
How heavy should the Smith machine bar be when starting out?
Start by using just the empty bar to master your balance and the single-leg hinge pattern before adding any extra weight plates.
How often can I include this exercise in my weekly routine?
Once or twice a week is plenty for most beginners, ensuring you give your hamstrings and glutes enough time to recover between sessions.