TETSUSmith Deadlift
The Smith Deadlift is a smith machine exercise for the upper legs that primarily targets the glutes, with the hamstrings, quadriceps and lower back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadricepslower back
smith machine
How to do the Smith Deadlift
- Set up the smith machine with the bar at hip height.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- 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.
- Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
- Stand up straight, fully extending your hips and knees.
- Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Deadlift work?
The Smith Deadlift primarily targets the glutes. The hamstrings, quadriceps and lower back work as supporting muscles.
What equipment do I need for the Smith Deadlift?
You need a smith machine to perform the Smith Deadlift.
How many sets and reps of the Smith Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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