Smith Machine Stiff-Legged DeadliftMuscles Worked
The Smith machine stiff-legged deadlift works your hamstrings most, with your glutes helping extend your hips and your lower back holding your spine in position. The fixed bar path takes care of balance, so you can focus on the hamstring stretch and a steady tempo.
PrimaryHamstrings
- Equipment
- Machine
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Set the Smith bar at about mid-thigh height and the safety stops just below the lowest point you will reach.
- Grip the bar overhand at shoulder width, stand up with it and twist it off the hooks.
- Stand with your feet hip width apart, close to the bar, with your knees just slightly bent.
- Hinge at your hips and lower the bar along your legs, keeping your back flat, until you feel a full stretch in your hamstrings.
- Drive your hips forward to stand back up, then rotate the bar onto the hooks after your last rep.
Form tips
- Stand with your feet under the bar so it travels straight down past your knees and shins.
- Because the track won't let the bar drift, your hips must move back far enough to keep you balanced.
- End each rep where your back would start to round rather than chasing the floor.
Why it made the list
No. 10 of 12
Best Hamstring Exercises
Smith machine provides a fixed path for stiff-leg deadlifts. Removes balance demands for focused hamstring loading.
More hamstring exercises
See it on your own body map
Log your Smith Machine Stiff-Legged Deadlift sets in KasMaker and watch your hamstrings, glutes, and lower back fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
