Smith-Machine Single-Leg Deadlift

1. Setting up the Smith machine: Start by setting the barbell on a Smith machine to a height that is about mid-thigh level.

2. Starting position: Stand in front of the barbell with your feet shoulder-width apart.

3. Balance: Lift one foot off the ground slightly behind you, maintaining a slight bend in the supporting knee.

4. Grip: Grip the barbell with one hand (the same side as the supporting leg) or both hands for stability, with an overhand grip.

5. The movement: Hinge at your hips, maintaining a neutral spine as you lower your torso and the barbell towards the ground. Your raised leg should extend straight behind you as a counterbalance.

6. Lowering: Lower your torso until you feel a good stretch in your hamstring or until your torso is about parallel with the ground.

7. Lifting: Press through your supporting heel, engaging your hamstrings and glutes to return to the starting position, pulling the barbell back up with you.

8. Repetitions: Complete the desired number of repetitions on one leg before switching to the other leg.

9. Control and safety: Maintain control throughout the exercise and avoid locking the supporting knee at any time.

Ensure you perform this exercise with proper form and control to minimize the risk of injury and to maximize the effectiveness of the movement. It is recommended to start with lighter weights to perfect the technique before progressively adding more resistance.

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