Smith Machine Stiff-Legged Deadlift
How to do the Smith Machine Stiff-Legged Deadlift with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Glutes, Lower Back
Machine
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.
Log it, see it on your body.
Every Smith Machine Stiff-Legged Deadlift set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Smith Machine Stiff-Legged Deadlift fits
The Smith Machine Stiff-Legged Deadlift shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Smith Machine Stiff-Legged Deadlift: common questions
What muscles does the Smith Machine Stiff-Legged Deadlift work?
The Smith Machine Stiff-Legged Deadlift primarily works the Hamstrings. It also recruits the Glutes and Lower Back as supporting muscles.
Is the Smith Machine Stiff-Legged Deadlift suitable for beginners?
Yes. The Smith Machine Stiff-Legged Deadlift is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Smith Machine Stiff-Legged Deadlift?
To do the Smith Machine Stiff-Legged Deadlift you'll need a weight machine.
Is the Smith Machine Stiff-Legged Deadlift a compound or isolation exercise?
The Smith Machine Stiff-Legged Deadlift is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Smith Machine Stiff-Legged Deadlift with correct form?
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. Follow the full step-by-step above for the complete movement.
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