A Romanian deadlift performed on a Smith machine, offering more stability and control.
- +Great for isolating hamstrings and glutes
- +Provides controlled movement for beginners
- +Reduces the risk of losing balance
- –Less activation of stabilizing muscles
- –Fixed bar path may not suit all body types
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Glutes
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bar to about mid‑shin with safeties just below that; load light to start
- Stand hip‑width, bar over midfoot, toes forward; grip just outside thighs, overhand
- Unlock the bar, soften knees; brace core, pull shoulders back and down
- Hinge at the hips, pushing them back; keep shins near vertical and back neutral
- Slide bar down your thighs, keeping it close; lower until hamstrings stretch (about below knees)
- Drive hips forward to stand tall; squeeze glutes without leaning back
- Control the tempo, breathe in on the way down, out as you rise; keep the bar path straight
- Avoid rounding, locking knees, or letting the bar drift away; adjust safeties to your range