Hamstrings
Smith Machine Single Leg Romanian Deadlift
The Smith Machine Single Leg Romanian Deadlift is a strength exercise in a Smith machine for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 21%, hamstrings (biceps femoris) 19% and hamstrings (semitendinosus/-membranosus) 16%.
How to do it
- Set the smith machine bar at mid-thigh height and stand facing it.
- Grip the bar just outside the legs, unhook it and shift your weight onto one leg with a soft knee.
- Hinge forward on the standing leg while the free leg extends straight behind you.
- Lower the bar until you feel a deep hamstring stretch in the standing leg.
- Drive the standing hip forward to stand tall, then switch legs after the set.
Tips
- The fixed bar takes care of balance so you can load the working leg harder.
- Keep the hips square so the bar stays level on the rails.
Common mistakes
- Letting the free leg touch down and share the load.
- Twisting the hips open.
- Bending the standing knee into a squat.
Muscles worked by the Smith Machine Single Leg Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Balancing on one leg adds glute medius and trunk control. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Smith Machine Single Leg Romanian Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Single Leg Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back), adductors and gluteus medius assist.
Is the Smith Machine Single Leg Romanian Deadlift good for beginners?
The Smith Machine Single Leg Romanian Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Smith Machine Single Leg Romanian Deadlift?
For example the B-Stance Romanian Deadlift, Kettlebell Single Leg Deadlift and Band Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Single Leg Romanian Deadlift harder?
Add weight or reps, or move on to the Single Leg Barbell Deadlift and Snatch Grip Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.