Smith Machine Stiff-Legged Deadlift

A beginner strength exercise for the hamstrings, done with a machine.

Smith Machine Stiff-Legged Deadlift: finishing position

Main muscles: Hamstrings
Also works: Glutes and Lower back
Equipment: Machine
Level: Beginner
Type: Compound
Movement: Pull

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Machine Stiff-Legged Deadlift

Questions

What muscles does the Smith Machine Stiff-Legged Deadlift work?

Mainly the hamstrings, with the glutes and lower back helping.

Is the Smith Machine Stiff-Legged Deadlift good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Smith Machine Stiff-Legged Deadlift?

Good alternatives that train the hamstrings: Lying Leg Curls, Seated Leg Curl, Smith Machine Hang Power Clean or Standing Leg Curl.

How many sets and reps of the Smith Machine Stiff-Legged Deadlift should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).