Target Muscle

    Glutes

    Equipment

    Smith Machine

    Difficulty

    Beginner

    Category

    Strength

    LegsSmith Machine

    Smith Deadlift

    The smith deadlift is a compound lower body exercise performed using a smith machine. It primarily targets the glutes, with secondary emphasis on the hamstrings, quadriceps, and lower back. The smith machine provides a guided bar path, which can help with stability and form for those learning the deadlift movement.

    Also Works

    HamstringsQuadricepsLower Back

    How to Perform

    1. 1

      Set up the smith machine with the bar at hip height.

    2. 2

      Stand with your feet shoulder-width apart, toes pointing slightly outward.

    3. 3

      Bend 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. 4

      Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.

    5. 5

      Stand up straight, fully extending your hips and knees.

    6. 6

      Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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