What muscles does the Smith Machine Romanian Deadlift work?

The Smith Machine Romanian Deadlift mainly works the hamstrings and glutes.

How many sets and reps of the Smith Machine Romanian Deadlift?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Smith Machine Romanian Deadlift?

Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Snatch-Grip Romanian Deadlift work the same main muscle.

Smith Machine Romanian Deadlift

Hinge with soft knees and lower the guided bar down the thighs to a stretch, then drive the hips to stand.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Hamstrings, Glutes
Equipment: Smith machine
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the hamstrings, for when the smith machine is taken or you want a change.

Questions

What muscles does the Smith Machine Romanian Deadlift work?: The Smith Machine Romanian Deadlift mainly works the hamstrings and glutes.
What equipment do you need for the Smith Machine Romanian Deadlift?: A smith machine.
How many sets and reps of the Smith Machine Romanian Deadlift?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Smith Machine Romanian Deadlift?: Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Snatch-Grip Romanian Deadlift work the same main muscle.

Program it for your clients

Coaches add the Smith Machine Romanian Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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