Smith machine stiff-leg deadlift: How to Do It, Muscles Worked

Step by step

Hold the bar at your thighs, knees almost straight.
Push your hips back, sliding the bar down your legs.
Squeeze your glutes to stand tall.

What you should feel

A deep stretch in the back of your thighs and a squeeze in your glutes. Your lower back should not hurt.

Common mistake

Rounding your back to go lower; stop when you feel the hamstring stretch and keep your back flat.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Hamstrings Glutes

Helps

Lower back

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Romanian deadliftHamstrings, Glutes

Dumbbell Romanian deadliftHamstrings, Glutes

Single-leg dumbbell Romanian deadliftHamstrings, Glutes

Good morningHamstrings, Glutes

Band good morningHamstrings, Glutes Body weightSingle-leg Romanian deadliftHamstrings, Glutes

Questions

What muscles does the smith machine stiff-leg deadlift work?

Smith machine stiff-leg deadlift mainly works your hamstrings and glutes. It also helps your lower back.

Can I do the smith machine stiff-leg deadlift at home?

Not easily, it needs this: machines. At home, try instead: dumbbell romanian deadlift, single-leg dumbbell romanian deadlift, and band good morning.

How many sets and reps of the smith machine stiff-leg deadlift?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your hamstrings

Smith machine stiff-leg deadlift