Smith Machine Stiff-Legged Deadlift
Muscles worked
Instructions
- 1To 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.
- 2Lift 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.
- 3Keeping 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
- 4Start 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.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Smith Machine Stiff-Legged Deadlift
The Smith machine stiff-legged deadlift isolates the hamstrings and glutes using the bar's vertical guided path, which removes any risk of the bar drifting forward or backward. With the knees slightly bent and fixed, you bend at the waist while keeping the back straight until you feel a clear hamstring stretch, then rise back up by extending the hips. The Smith machine rail keeps the bar path locked in, letting you focus entirely on the stretch and contraction rather than balance, unlike the free-bar version. It's a great choice for lifters who want to isolate the posterior chain with tighter technical control, or for those who aren't yet confident loading this pure hip-hinge movement freely.
check_circleBenefits
- check_circleEffectively isolates the hamstrings and glutes
- check_circleKeeps the bar path secure thanks to the rail
- check_circleLets you focus on the stretch rather than balance
- check_circleGood entry point before moving to free-weight deadlifts
lightbulbExecution tips
- lightbulbKeep the knees slightly bent and fixed throughout
- lightbulbPush the hips back rather than just bending the back
- lightbulbStop as soon as you feel the hamstring stretch
- lightbulbUse wrist straps if the load gets heavy
warningCommon mistakes
- warningRounding the back during the descent
- warningBending the knees more to compensate for tight hamstrings
- warningGoing lower than a comfortable stretch allows
- warningStanding up by pulling with the lower back instead of the hips
helpFrequently asked questions
How is this different from the classic stiff-legged deadlift?expand_more
The Smith machine's guided path removes the balance demand, letting you focus on the stretch.
Should I keep my knees fully straight?expand_more
No, a slight fixed bend protects the knees and lower back.
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