Smith Machine Stiff-Leg Deadlift
A stiff-leg deadlift on the Smith machine, with the bar fixed on its vertical track. Taking balance out of the lift lets you focus on the hamstring stretch and load it steadily.
Primary muscles
- Hamstrings
Secondary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set the Smith bar at mid-thigh, grip it shoulder-width overhand, unrack it and stand tall with your feet under the bar and knees just unlocked.
Keeping your knees fixed, push your hips back as the bar slides down the track.
Keep your back flat and the bar close to your legs.
Lower until you feel a strong hamstring stretch, around mid-shin.
Drive your hips forward to stand up, then re-rack after the set.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Hips back, bar straight down
Knees soft and still
Long spine
Common mistakes
Feet too far back so the track fights your hinge
Rounding the back at the bottom
Bending the knees into a squat
Safety notes
Set the safety stops just below your lowest point.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.