Single-Leg Smith Machine Romanian Deadlift

Smith-machine variation: the guided path reduces stabilization demands and lets you focus overload on the target muscle.

• Compound
• Machine
• Intermediate

How to do it

• Align your body with the fixed path before unlocking the bar
• Keep support and tension constant throughout the range
• Set the safety stops before training close to failure

Sets, reps and tempo

Ranges: 8–12 per leg · 1–2 RIR

Tempo: Lower for 3 s controlling your balance; come up squeezing your glutes

Common mistakes

• Forcing a setup that does not fit the machine path
• Bouncing against the stops or losing tension at the end of the range

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Core / abs

Alternatives

• Single-Leg Romanian Deadlift
• Dumbbell Romanian Deadlift
• Leg Curl (lying/seated)