Romanian Deadlift (Smith Machine)
Trains the hamstrings, with help from the glutes. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Romanian Deadlift (Smith Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a hamstrings exercise that is, there are 11 on the Hamstrings page.
Muscles worked
What Romanian Deadlift (Smith Machine) trains
Technique
How to do the Romanian Deadlift (Smith Machine)
- Stand inside the smith machine with your feet hip-width apart and the bar set at thigh height. Grasp the bar with an overhand grip, hands shoulder-width apart, and unrack it so it rests against your thighs.
- Hinge at your hips and push them backward, lowering the bar down the front of your legs while keeping your back straight and your knees slightly bent.
- Lower the bar until you feel a deep stretch in your hamstrings, typically around mid-shin level.
- Drive your hips forward to return to the standing position, squeezing your glutes at the top. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the bar close to your legs throughout the movement to protect your lower back.
- Hinge at your hips rather than bending your knees or rounding your back.
- Exhale as you drive your hips forward and inhale as you lower the bar.
- Focus on feeling the stretch in your hamstrings, and only lower as far as you can with a flat back.
Substitutes
Swap Romanian Deadlift (Smith Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Romanian Deadlift (Smith Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.