Legs · Smith Machine
Smith Machine RDL
How to do the smith machine rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart and the Smith machine bar at thigh height. Hinge at the hips, lowering the bar along your legs while keeping them nearly straight and the bar tracking the fixed path. Feel the stretch in your hamstrings, then drive your hips forward to return to standing.
- 1Hinge at your hips with a slight bend in your knees so you feel a deep stretch in your hamstrings and glutes
- 2Keep your back flat and core braced as the bar tracks the fixed path
- 3Drive through your heels and squeeze your glutes at the top to complete the lift
Common mistakes
- Don't round your spine or let your lower back take over the lift
- Avoid locking your knees or hyperextending at the top
- Don't turn it into a squat, the power should come from your hips and hamstrings
Muscles worked
The smith machine rdl mainly works the hamstrings and glutes, with the lower back, forearms, and upper abs assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- ForearmsSupport
- Upper AbsSupport
- Upper TrapsMinor
- CalvesMinor
Kovo programs the smith machine rdl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.