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How to do it
- Set the Smith bar to about mid-shin height and stand with feet wider than shoulders, toes turned out.
- Grip the bar with hands inside your knees and palms facing the body, then unrack by rotating the wrists.
- Stand tall with the bar against your thighs, brace your core, and pull your shoulder blades down.
- Hinge at the hips by pushing them back, letting the bar travel down the front of the legs.
- Stop when you feel a deep stretch in the glutes and hamstrings, with the bar at about mid-shin height.
- Drive the hips forward to stand back up to full lockout, squeezing the glutes hard at the top.
Common mistakes
- Rounding the lower back as the bar lowers, which puts serious risk on the spine.
- Squatting the bar down instead of hinging back, which removes the glute-and-hamstring stretch.
- Letting the bar drift away from the body, which loads the lower back instead of the rear chain.
- Letting the knees cave inward, which strains the joint and loses the wide-stance bias.
Muscles worked
- Primary
- Glutes
- Secondary
- Hamstrings
Good to know
- What muscles does the Smith Machine Sumo Romanian Deadlift work?
- Mainly the glutes. It also works the hamstrings.
- What equipment do you need for the Smith Machine Sumo Romanian Deadlift?
- It uses a machine. Without it, the Band Pull-Through and the Dumbbell Figure Four Heels Elevated Hip Thrust train the same muscles the same way.
- Is the Smith Machine Sumo Romanian Deadlift good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.