Exercise guide · Beginner · Compound

Smith Deadlift: How to Do It & Muscles Worked

The smith deadlift is a compound lower body exercise performed using a smith machine. It primarily targets the glutes, with secondary emphasis on the hamstrings, quadriceps, and lower back. The smith machine provides a guided bar path, which can help with stability and form for those learning the deadlift movement.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings
Equipment
Smith Machine
Level · type
Beginner · Compound
Demonstration of the smith deadlift
Front view: muscles worked by the smith deadlift. Primary: glutes. Secondary: quads and hamstrings.
Back view: muscles worked by the smith deadlift. Primary: glutes. Secondary: quads and hamstrings.
Primary Secondary

How to do the smith deadlift

  1. Step 1: Set up the smith machine with the bar at hip height.
  2. Step 2: Stand with your feet shoulder-width apart, toes pointing slightly outward.
  3. Step 3: 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.
  4. Step 4: Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
  5. Step 5: Stand up straight, fully extending your hips and knees.
  6. Step 6: Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith deadlift by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Deadlift alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.