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All exercises

Smith deadlift

Beginner

Smith deadlift is a compound smith machine exercise for the glutes, also working the hamstrings, quads, and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsLower back

Equipment
Smith machine
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Set up the smith machine with the bar at hip height.
  2. 2Stand with your feet shoulder-width apart, toes pointing slightly outward.
  3. 3Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.
  4. 4Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
  5. 5Stand up straight, fully extending your hips and knees.
  6. 6Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell deadliftDumbbell
  • Lever deadliftMachine
  • Cable deadliftCable
  • Barbell sumo deadliftBarbell
  • Trap bar deadliftTrap bar
  • Rear decline bridgeBodyweight

Harder variations

  • Dumbbell single leg deadliftDumbbell
  • Dumbbell single leg deadlift with stepbox supportDumbbell
  • Barbell deadliftBarbell
  • Barbell sumo deadliftBarbell
Logged today · 3 min restSmith deadlift

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