One Leg Deadlift I Smith Machine
One leg deadlift i en Smith machine er en øvelse for ét ben, der fokuserer på baglår og baller. Den faste stangbane i en Smith machine giver stabilitet, hvilket gør øvelsen velegnet til at opbygge styrke i den unilaterale bagkæde.
Sådan gør du
- Indstil stangen i Smith maskinen til hoftehøjde og stil dig på ét ben foran den.
- Tag fat i stangen med begge hænder og lav et hoftebøj, mens du strækker det løftede ben bagud.
- Sænk stangen ved at bøje i hoften, indtil din overkrop er næsten parallel med gulvet.
- Pres gennem hælen på det ben, du står på, for at vende tilbage til stående stilling.
- Gennemfør det ønskede antal gentagelser på det ene ben, før du skifter side.
Teknik-tips
- 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.
Vejrtrækning: Inhale as you hinge forward and lower the bar, then exhale steadily as you drive through your heel to return to the starting position.
Almindelige fejl
- 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.
Aktiverede muskler
Primære: baglår. Sekundære: baller, lænd, core.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10 reps per leg, rest 60 s
Tab dig
3 sets × 10–12 reps per leg, rest 60 s
Opbyg muskelmasse
3–4 sets × 8–10 reps per leg, rest 90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel sharp pain in your lower back or knee, ease off and stop immediately.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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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.