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Exercise guide
Smith Machine Romanian Deadlift
A Romanian deadlift performed on a Smith machine, fixing the bar path so you can focus on the hip hinge and posterior-chain stretch.
What this exercise works
- Muscles
- hamstrings · erector spinae · gluteus maximus · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Smith machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Set the Smith machine bar at mid-thigh height and stand directly underneath with feet hip-width.
- Unrack the bar with an overhand grip just outside the hips.
- Push the hips back while letting the bar slide down the front of the legs.
- Go until you feel a deep hamstring stretch, with a flat back and a soft knee bend.
- Drive the hips forward to return to standing, keeping the bar close to the body.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- The bar is locked to a straight path — use that to groove the hinge pattern.
- Do not round the lower back at the bottom; stop at the end of your hamstring range.