Deadlift Single-Leg (Smith Machine)

A unilateral hip hinge movement using the smith machine to develop posterior chain strength while improving balance and addressing muscular imbalances between legs.

Instructions

1. Set the bar to mid-thigh height on the smith machine. Load the bar with an appropriate weight.
2. Stand facing the bar with your feet together. Grasp the bar with a shoulder-width pronated grip and lift it from the rack.
3. Stand upright with the bar at hip height. Shift your weight onto one leg, lifting the opposite foot slightly off the ground. This is your starting position.
4. Hinge at the hips, pushing your hips backward while keeping your supporting leg nearly straight with a slight knee bend.
5. As you hinge, allow the non-working leg to extend behind you for balance, forming a straight line from your heel through your torso.
6. Lower the bar by continuing the hip hinge until you feel adequate hamstring tension.
7. Drive your hips forward and extend through your standing leg to return to the starting position.
8. Complete all repetitions on one leg before switching to the other.

Tips

• The single-leg variation significantly increases balance demands and core engagement compared to bilateral variations.
• Keep your hips level throughout the movement; avoid rotating your pelvis.
• The standing leg should remain relatively straight with only a slight knee bend; it’s primarily a hip hinge movement.
• Extend your non-working leg behind you for counterbalance, similar to a kickstand position.
• The smith machine’s fixed path provides some stability but still challenges balance adequately for most users.
• Use lighter weight than you would for bilateral deadlifts to maintain proper form and balance.