Smith Machine Stiff-Legged Deadlift
A beginner compound strength exercise that works the hamstrings, using a machine.
Starting position
End position
How to Do Smith Machine Stiff-Legged Deadlift
- 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.
- 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.
- 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
- 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.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Smith Machine Stiff-Legged Deadlift
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Stiff-Legged Dumbbell Deadlift
A beginner compound strength exercise that works the hamstrings, using dumbbells.
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2
Kettlebell One-Legged Deadlift
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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3
Stiff-Legged Barbell Deadlift
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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4
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
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5
Romanian Deadlift
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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6
Ball Leg Curl
A beginner isolation strength exercise that works the hamstrings, using an exercise ball.
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7
Platform Hamstring Slides
A beginner isolation strength exercise that works the hamstrings.
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8
Prone Manual Hamstring
A beginner isolation strength exercise that works the hamstrings.
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9
Seated Band Hamstring Curl
A beginner isolation strength exercise that works the hamstrings.
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10
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Frequently Asked Questions
What muscles do smith machine stiff-legged deadlift work?
Smith Machine Stiff-Legged Deadlift primarily works the hamstrings. The glutes and lower back assist as secondary muscles.
What equipment do I need for smith machine stiff-legged deadlift?
Smith Machine Stiff-Legged Deadlift uses machines.
Smith Machine Stiff-Legged Deadlift: is it suitable for beginners?
Yes. Smith Machine Stiff-Legged Deadlift is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of smith machine stiff-legged deadlift?
Stiff-Legged Dumbbell Deadlift, Kettlebell One-Legged Deadlift, Stiff-Legged Barbell Deadlift train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith machine stiff-legged deadlift reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith machine stiff-legged deadlift can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Smith Machine Stiff-Legged Deadlift with AI
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