Single-Leg Smith Machine Romanian Deadlift

Single-leg hinge with the bar guided: the rails handle the bar and you handle the balance.

• Compound
• Machine
• Intermediate

How to do it

• The bar moves vertically: send the hips back and keep the shins nearly vertical so the bar clears the knees
• Keep the hips square to the floor, without opening them to the side
• Keep the free leg in line with the torso; lower until you feel the standing hamstring

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

• Opening the hip to go lower
• Placing the feet so far forward that the bar cannot travel against your legs

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Core / abs

Alternatives

• Single-Leg Romanian Deadlift
• Dumbbell Romanian Deadlift
• Lying Leg Curl