Smith Machine Stiff-Legged Deadlift

How to do the Smith Machine Stiff-Legged Deadlift

1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
2. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
4. Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	glutes, lower back
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Natural Glute Ham Raise Bodyweight Dumbbell Clean Dumbbell Stiff-Legged Dumbbell Deadlift Dumbbell Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Floor Glute-Ham Raise Bodyweight

Harder than the Smith Machine Stiff-Legged Deadlift

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Smith Machine Stiff-Legged Deadlift with

Opposing quads work — alternate sets without extra rest.

Chair Squat quads Hack Squat quads Leg Press quads Leverage Deadlift quads

Common questions

What muscles does the Smith Machine Stiff-Legged Deadlift work?

The Smith Machine Stiff-Legged Deadlift primarily works the hamstrings, with the glutes and lower back as secondary movers. Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, and Dumbbell Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Smith Machine Stiff-Legged Deadlift?

A Machine. Without a machine, Natural Glute Ham Raise, Dumbbell Clean, and Stiff-Legged Dumbbell Deadlift train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Smith Machine Stiff-Legged Deadlift suitable for beginners?

Yes, the Smith Machine Stiff-Legged Deadlift is rated beginner. Split Snatch, Reverse Band Sumo Deadlift, and Power Snatch are the progressions from here.

Where should the Smith Machine Stiff-Legged Deadlift go in a workout?

Early — the Smith Machine Stiff-Legged Deadlift is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Chair Squat and Hack Squat later.

Similar exercises

Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell Kettlebell One-Legged Deadlift Kettlebell