Smart Workout Diary

Smith Machine Stiff-Leg Deadlift

The Smith Machine Stiff-Leg Deadlift is a hip-hinge exercise performed with mostly straight knees and a bar fixed on vertical rails. It primarily trains the hamstrings and also involves the glutes and back muscles to stabilize the torso. It can support posterior-chain strength, hamstring control, and hip-hinge technique.

Demonstration

Smith Machine Stiff-Leg Deadlift — demonstration 1
Smith Machine Stiff-Leg Deadlift — demonstration 2

Instructions

  1. Set the Smith bar around mid-thigh height, load it conservatively, and stand with feet about hip-width apart beneath the bar.
  2. Grip the bar just outside your thighs, unlock it, and stand tall with your chest open, spine neutral, and knees slightly soft.
  3. Push your hips straight back while keeping the bar close to your legs; lower it under control as your torso inclines forward.
  4. Descend only until you feel a strong hamstring stretch while maintaining a neutral back and balanced foot pressure.
  5. Drive your hips forward and squeeze the glutes to return to standing. Do not lean backward or forcefully lock out at the top.
Muscle Group
Hamstrings
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Hinge, do not squat: keep the knee bend small and let the hips travel backward.
  2. Keep the bar close and your abdominal muscles braced; do not round your lower back to reach farther.
  3. Use a range of motion you can control. Reduce the load or range if hamstring tension causes your back position to change.
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