Smith Stiff Legged Deadlift
Description
The Smith machine stiff-legged deadlift is a hip-hinge exercise performed with the guided Smith bar and legs kept nearly straight. The fixed bar path removes lateral stabilization demand, allowing you to focus purely on stretching and loading the hamstrings. Useful for lifters who struggle with balance on the free-weight version.
Muscle Group
Equipment Required
Smith Stiff Legged Deadlift Instructions
- Set the Smith bar at mid-thigh height. Stand with feet hip-width apart, facing the bar.
- Grip the bar with an overhand grip, hands shoulder-width apart. Twist to unrack.
- Set a slight, fixed bend in your knees. Pull your shoulders back and brace your core.
- Hinge forward at the hips by pushing your butt back. Let the bar slide down along the guided track.
- Lower until you feel a strong stretch in your hamstrings. Keep your back flat.
- Drive your hips forward to stand back up. Squeeze your glutes at the top.
- Repeat for the desired number of reps. Twist to re-rack when finished.
- The fixed path is less forgiving of bar drift — focus on the hip-hinge pattern.
Smith Stiff Legged Deadlift Form & Visual
Smith Stiff Legged Deadlift Benefits
- Guided path removes lateral balance demand
- Allows focused hamstring loading with strict form
- Useful for lifters who struggle with free-weight balance
- Easy to set up and load progressively
- Excellent for high-rep hamstring volume
- Builds the hamstrings, glutes, and lower back
Smith Stiff Legged Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Adductor magnus
- Forearms and grip
Smith Stiff Legged Deadlift Variations & Alternatives
- Barbell Stiff Leg Deadlift
- Dumbbell Stiff Leg Deadlift
- Smith Sumo Deadlift
- Barbell Romanian Deadlift
- Smith Romanian Deadlift
- Pause Smith Stiff Leg Deadlift
