Smith Machine RDL
Primary
Hamstrings
Secondary
Glutes, Lower Back
Equipment
Smith Machine
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your hamstrings, the Smith Machine RDL is a solid beginner-level hip hinge movement in the compound category. Use when learning RDL or for variety.
Everything You Need to Know About the Smith Machine RDL
The Smith Machine RDL is a good for beginners exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use when learning RDL or for variety. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners or anyone wanting guided movement. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Smith Machine RDL work?
Primary
Secondary
Stabilizers
Step-by-step: Smith Machine RDL
- 1
Stand in Smith machine with bar on thighs.
- 2
Push hips back maintaining slight knee bend.
- 3
Lower bar along legs feeling hamstring stretch.
- 4
Drive hips forward to return up.
- 5
Squeeze glutes at top.
- 6
Repeat for desired reps.
What are the best tips for the Smith Machine RDL?
Smith machine provides guided path.
Good for learning the movement.
Stand slightly forward of bar path.
Mistakes to watch for on the Smith Machine RDL
Standing directly under bar.
Hip hinge movements like the Smith Machine RDL demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Hamstrings control the movement.
Rounding back which increases risk of spinal injury.
A compromised back position during the Smith Machine RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not enough hip hinge.
Losing hip position during the Smith Machine RDL shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Who should do the Smith Machine RDL?
Beginners or anyone wanting guided movement.
How to Program the Smith Machine RDL
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Smith Machine RDL?
Romanian Deadlift
Dumbbell RDL
Lying Leg Curl
Other Variations
- Single Leg Smith Machine RDL
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Smith Machine RDL — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Stand slightly forward.
- Keep back flat.