Hamstrings
Smith Machine Stiff Leg Deadlift
The Smith Machine Stiff Leg Deadlift is a strength exercise in a Smith machine for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 24%, hamstrings (semitendinosus/-membranosus) 20% and gluteus maximus 18%.
How to do it
- Set the smith machine bar at mid-thigh height and stand facing it with the feet hip-width.
- Grip the bar just outside the legs, unhook it and straighten the legs until the knees are just unlocked.
- Hinge forward and lower the bar along the legs with nearly straight knees.
- Go as low as the hamstrings allow while the back stays flat.
- Drive the hips forward to stand tall again.
Tips
- Set the safety stops so the bar cannot travel lower than your flat-back range.
- Move slowly on the way down to control the stretch.
Common mistakes
- Snapping the knees back into a hard lock.
- Rounding the back to touch the stops.
- Bouncing off the bottom.
Muscles worked by the Smith Machine Stiff Leg Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Straighter knees, longer hamstrings. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Smith Machine Stiff Leg Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Stiff Leg Deadlift work?
Mainly the hamstrings (biceps femoris), hamstrings (semitendinosus/-membranosus) and gluteus maximus. The spinal erectors (lower back) and adductors assist.
Is the Smith Machine Stiff Leg Deadlift good for beginners?
The Smith Machine Stiff Leg Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Smith Machine Stiff Leg Deadlift?
For example the Dumbbell Stiff Leg Deadlift, Stiff Leg Deadlift and Band Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Stiff Leg Deadlift harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.