Smith Machine Stiff-Legged Deadlift

A beginner strength exercise for the hamstrings, glutes and back, done with a gym machine.

Movement guide

Smith Machine Stiff-Legged Deadlift

Demand · source-assignedEasy (unreviewed)

Equipment requiredStrength machine

Muscle focusHamstrings · Glutes · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Smith Machine Stiff-Legged Deadlift demonstrated on the 3D figure

3D demoSmith Machine Stiff-Legged DeadliftBeginner · Strength machine

Beginner grade (source-assigned).

Harder option

Stiff-legged dumbbell deadlift demonstrated on the 3D figure

3D demoStiff-legged dumbbell deadliftIntermediate · A dumbbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Glutes, Back.

Equipment

Strength machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Stiff-legged barbell deadlift demonstrated on the 3D figure

3D demoStiff-legged barbell deadliftAdvanced · A barbell

Barbell deadlift demonstrated on the 3D figure

3D demoBarbell deadliftAdvanced · A barbell

Barbell Romanian deadlift demonstrated on the 3D figure

3D demoBarbell Romanian deadliftIntermediate · A barbell

Clean deadlift demonstrated on the 3D figure

3D demoClean deadliftIntermediate · A barbell

Dumbbell Romanian deadlift demonstrated on the 3D figure

3D demoDumbbell Romanian deadliftIntermediate · A dumbbell

Kettlebell deadlift demonstrated on the 3D figure

3D demoKettlebell deadliftBeginner · A kettlebell

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Questions people ask

What muscles does the Smith Machine Stiff-Legged Deadlift work?

Mainly the hamstrings, with help from the glutes and back.

What equipment do I need for the Smith Machine Stiff-Legged Deadlift?

Strength machine.

Is the Smith Machine Stiff-Legged Deadlift good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Stiff-legged dumbbell deadlift.

How do I make the Smith Machine Stiff-Legged Deadlift harder?

Progress to the Stiff-legged dumbbell deadlift, or add load, range or slower lowering once your form is solid.