Upper Legs Exercise · Smith Machine

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Smith Deadlift

Category

Upper Legs

Equipment

Smith Machine

Target

Glutes

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Deadlifting in the Smith machine fixes the bar into a vertical path, which removes the forward-back balance challenge of a free barbell pull but changes the pull's natural slight arc around the knees. It's less common than free-weight deadlifting for a reason — the fixed track can feel unnatural at the knee — but it does let a lifter isolate hip extension strength without worrying about bar drift. Treat it as a training variation, not a direct carryover to a competition pull.

How to Do the Smith Deadlift

1. Position the smith machine bar at hip height.
2. Stand with feet shoulder-width apart, toes turned out slightly.
3. Bend at your hips and knees, keeping your back straight and chest lifted, and grip the bar overhand, slightly wider than shoulder-width.
4. Brace your core and extend your hips and knees to lift the bar, keeping it close to your body.
5. Rise to a fully upright position, extending your hips and knees completely.
6. Bend at the hips and knees to lower the bar back down with control, keeping your back straight.
7. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Muscles Worked

The Smith Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps, Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have smith machine? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Smith Deadlift work?

The Smith Deadlift primarily targets the glutes, with the hamstrings and quadriceps, lower back assisting.

What equipment do I need for the Smith Deadlift?

The Smith Deadlift is done with a smith machine.

What's a good alternative to the Smith Deadlift?

If you don't have access to a smith machine, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.