Legs / Intermediate / Compound (multi-joint)

Smith Machine Stiff-Leg Deadlift

A hip hinge with nearly straight legs on a Smith machine that targets the hamstrings, glutes and lower back.

At a glance

Primary

Hamstrings, Glutes, Lower back (erectors)

Secondary

Forearms & grip, Upper back (rhomboids, mid/lower traps)

Equipment

Smith machine

Movement pattern

Hip hinge, Hip extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand in a Smith machine with feet hip-width apart and grip the bar just outside your thighs with an overhand grip.
2. Unrack the bar and stand tall with a slight bend in your knees.
3. Hinge at the hips, pushing them back and lowering the bar along your legs until you feel a strong hamstring stretch.
4. Drive your hips forward to return to standing.

Tips

• Keep your back flat throughout.
• Keep the knee angle nearly fixed.

Common mistakes

• ✗ Chasing depth by rounding the back.

  Why it hurts: Once the hamstrings run out of length, going lower comes from spinal flexion, which strains the lower back.

  ✓ Instead: Push the hips back and stop when they stop moving back, usually just below the knee.

• ✗ Squatting the weight down by bending the knees a lot.

  Why it hurts: It turns the exercise into a sloppy squat and takes the load off the hamstrings.

  ✓ Instead: Set a soft knee bend at the start and keep that angle while the hips move.

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