Smith Machine Stiff-Legged Deadlift
The Smith Machine Stiff-Legged Deadlift is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The glutes and lower back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Smith Machine Stiff-Legged Deadlift work?
The Smith Machine Stiff-Legged Deadlift primarily works the Hamstrings. Secondary muscles include the Glutes, Lower Back, which assist during the movement.
Is the Smith Machine Stiff-Legged Deadlift good for beginners?
Yes, the Smith Machine Stiff-Legged Deadlift is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Smith Machine Stiff-Legged Deadlift?
You need machine to perform the Smith Machine Stiff-Legged Deadlift. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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