Glutes exercise · smith machine
Smith Deadlift
The smith deadlift is a smith machine exercise that targets the glutes, with the hamstrings, quadriceps and lower back assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps, lower back
- Equipment
- Smith machine
- Body part
- Upper legs
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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The hamstrings, quadriceps and lower back work as secondary muscles. See all glute exercises or every smith machine exercise.
