Smith Machine Stiff-Legged Deadlift

The Smith Machine Stiff-Legged Deadlift primarily targets your Hamstrings, with support from Glutes, Lower Back. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Glutes, Lower Back

How to perform Smith Machine Stiff-Legged Deadlift

Step 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.
Step 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.
Step 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
Step 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.
Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What are the primary muscles targeted by the Smith machine stiff-legged deadlift?

This exercise primarily targets the hamstrings through a deep eccentric stretch. The fixed path of the Smith machine allows for greater isolation of the posterior chain compared to free weights.

How should I position my feet relative to the bar for optimal hamstring engagement?

Place your feet directly under or slightly in front of the bar to maintain a vertical shin angle. This positioning ensures the tension remains on the hamstrings rather than shifting to the lower back.

What is a common mistake to avoid during the eccentric phase of the lift?

Avoid rounding the lumbar spine or allowing the knees to bend excessively. Maintain a flat back and a soft knee bend to ensure the hamstrings are performing the majority of the work.

How should a beginner approach this movement if they lack hamstring flexibility?

Beginners should focus on a partial range of motion, lowering the bar only until they feel a strong stretch. As flexibility improves, they can gradually increase the depth while keeping the spine neutral.

What is the recommended set and rep range for hypertrophy in this exercise?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. Focus on a slow three-second eccentric phase to maximize muscle fiber recruitment and mechanical tension.

Sample sets & reps for Smith Machine Stiff-Legged Deadlift

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

See all Hamstrings exercises →

Want a workout that includes Smith Machine Stiff-Legged Deadlift and 870+ other exercises? Try the AI Planner — 2 weeks free