Smith One Leg Deadlift
- Zielmuskel
- Erector Spinae, Gluteus Maximus
- Synergistenmuskeln
- Hamstrings
- Equipment
- Smith machine
- Körperregion
- Back
- Typ
- Strength
The Smith One Leg Deadlift is a unilateral strength exercise that targets the erector spinae and gluteus maximus, with the hamstrings working as a key synergist. Performed on a Smith machine with one leg elevated behind you, it builds posterior-chain strength and hip stability while the fixed bar path reduces balance demands compared to a free-weight single-leg deadlift.
Smith One Leg Deadlift: So führst du sie aus
- 1Set the Smith machine bar to just below hip height. Stand facing the bar with your feet hip-width apart and grip the bar with both hands slightly wider than shoulder-width, palms facing you.
- 2Shift your weight onto your working leg, unlock the bar by rotating it out of the safety hooks, and brace your core.
- 3Hinge forward at the hip, simultaneously raising your non-working leg straight back behind you so your torso and that leg form a roughly horizontal line.
- 4Lower the bar along the front of your shins, keeping your spine neutral and your chest up, until you feel a deep stretch in your hamstrings or the bar reaches mid-shin level.
- 5Pause briefly at the bottom, then drive through the heel of your working foot to extend your hip and knee, pulling the bar back up.
- 6As you rise, lower your elevated leg in a controlled manner until you are standing fully upright.
- 7Squeeze your gluteus maximus firmly at the top of the movement, then begin the next rep or complete your set.
- 8After finishing all reps on one side, rotate the bar into the safety hooks to re-rack, then switch legs.
Technik-Tipps
- Maintain a slight bend in the knee of your working leg throughout the entire movement to keep tension on the hamstrings and avoid locking out the joint.
- Initiate the hinge at your hip, not your lower back — think of pushing your hips back behind you rather than folding your spine forward.
- Brace your core before each rep and hold that brace through the full range of motion to protect your lumbar spine.
- Fix your gaze on a point on the floor about one metre ahead to keep your cervical spine neutral and aligned with the rest of your back.
- Start with a very light load to master the single-leg hip hinge pattern before adding weight — balance and mechanics come first.
Häufige Fehler
- Rounding the lower back during the hinge, which shifts stress to the lumbar vertebrae and discs instead of loading the erector spinae and gluteus maximus as intended.
- Letting the hips rotate open toward the elevated leg, which unloads the target muscles unevenly and increases twisting stress on the lumbar spine.
- Dropping the elevated leg too quickly on the descent, which disrupts the hip hinge mechanics and shifts tension away from the posterior chain.
- Fully locking out the knee of the working leg, which removes tension from the hamstrings and places unnecessary strain on the knee joint.
- Using momentum to jerk the bar upward rather than driving through the heel in a controlled manner, reducing time under tension and risking strain to the erector spinae.
Häufig gestellte Fragen
What muscles does the Smith One Leg Deadlift work?
It primarily targets the erector spinae and gluteus maximus. The hamstrings act as the main synergist, assisting with hip extension and helping stabilize the knee throughout the movement.
Why use a Smith machine for this exercise instead of a free barbell?
The Smith machine's fixed bar path removes lateral stabilization demands, letting you focus on hip hinge mechanics and posterior-chain development without needing to control the bar's sideways movement.
Is the Smith One Leg Deadlift suitable for beginners?
It is more accessible than the free-weight version because the bar cannot move laterally, but you should first learn the conventional two-leg hip hinge and use a very light load while you build single-leg balance.
How many sets and reps should I do?
For strength, perform 3–4 sets of 5–8 reps per leg with heavier load. For hypertrophy, use 3 sets of 10–12 reps per leg with a controlled tempo and a short pause at the bottom.
Where should I feel the Smith One Leg Deadlift?
You should feel tension along the erector spinae (lower back) and a strong contraction in the gluteus maximus at the top. A stretch and engagement in the hamstrings through the descent is also expected and normal.
