How to Do Smith Machine Stiff-Legged Deadlift
Start and end of one clean rep of Smith Machine Stiff-Legged Deadlift.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Glutes, Core |
| Equipment | Machine |
| Category | Strength |
How to perform 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
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Smith Machine Stiff-Legged Deadlift work?
Smith Machine Stiff-Legged Deadlift mainly works the hamstrings, with the glutes, core helping as secondary movers.
What equipment do I need for Smith Machine Stiff-Legged Deadlift?
Smith Machine Stiff-Legged Deadlift needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Smith Machine Stiff-Legged Deadlift?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Smith Machine Stiff-Legged Deadlift with a coach in your pocket
Gimmy is your AI gym buddy — it programs Smith Machine Stiff-Legged Deadlift into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access