Smith Stiff Legged Deadlift

Smith Stiff Legged Deadlift


This exercise involves standing with feet shoulder-width apart and knees slightly bent, then bending forward at the hips while keeping the legs straight until the torso is parallel to the ground. The weight is held in the hands and lowered towards the ground before being lifted back up to the starting position. It primarily targets the hamstrings and glutes.

Muscle Group

Equipment Required

Smith Stiff Legged Deadlift Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Place the barbell on the Smith machine at about hip height.
  3. Step under the bar and position it so that it rests on the back of your shoulders.
  4. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  5. Keeping your back straight and your core engaged, slowly hinge forward at the hips, lowering the bar towards the ground.
  6. Lower the bar as far as you can while maintaining a straight back and without rounding your shoulders.
  7. Pause for a moment at the bottom of the movement, then slowly raise the bar back up to the starting position.
  8. Repeat for the desired number of reps.

Smith Stiff Legged Deadlift Form & Visual

Smith Stiff Legged Deadlift

Smith Stiff Legged Deadlift Benefits

  • Strengthens the hamstrings, glutes, and lower back muscles
  • Improves hip mobility and flexibility
  • Helps to prevent lower back pain and injury
  • Increases overall lower body strength and power
  • Can be modified to target specific muscle groups or accommodate different fitness levels

Smith Stiff Legged Deadlift Muscles Worked

  • Hamstrings
  • Glutes
  • Lower back
  • Core

Smith Stiff Legged Deadlift Variations & Alternatives