Deadlift with one leg on Smith machine

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 8

Average per rep (lbs)*: 18

Description:

Exercise ID: 00072

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Engage Your Core: Always keep your core tightly engaged to maintain balance and protect your lower back throughout the movement.
Adjust the Machine Properly: Make sure the Smith machine bar is set at an appropriate height before starting. Your knee should be slightly bent, and you should feel a stretch in your hamstring when you hinge forward.
Focus on Your Form: Keep your back straight and shoulders back. Avoid rounding your back, as this can increase the risk of injury.
Use Moderate Weight: Start with lighter weights to master the form before progressing to heavier loads. The unilateral nature of this exercise can be more challenging than bilateral movements.
Maintain a Controlled Movement: Perform the exercise with slow, controlled movements to ensure proper muscle engagement and to avoid unnecessary strain on your joints.
Keep Your Hips Level: As you lower and lift the bar, your hips should stay level and face forward. Avoid letting one hip drop or twist.
Grip Strength: Hold the bar with a firm grip but avoid overly tightening your hands, which can lead to tension in your forearms.
Focus on the Working Leg: Ensure the working leg is doing most of the lifting. The non-working leg should be used primarily for balance and stability.
Mind Your Head Position: Keep your head neutral, aligned with your spine. Looking too far up or down can disrupt your balance and posture.
Monitor Your Breathing: Inhale as you lower the weight and exhale as you lift it. Proper breathing supports core stability and helps maintain form.
Warm Up: Always perform a thorough warm-up to prepare your muscles and joints for the exercise. Include dynamic stretches and mobility drills targeting the hamstrings, glutes, and lower back.

Exercise overview

Exercise tips and tricks

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