Smith Machine Stiff-Legged Deadlift

Smith Machine Stiff-Legged Deadlift is a resistance exercise - strength exercise involving Hamstrings, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings, Gluteus maximus
Secondary muscles: Erector spinae, Adductor magnus, Forearms
Exercise type: Resistance exercise - strength

Exercise technique

Bar height
Set the Smith bar at mid-thigh height.
Grip
Take a shoulder-width overhand grip on the bar.
Foot position
Stand where the bar stays close to your legs along its rail path.
Knee angle
Bend your knees slightly and maintain that position.
Hinge
Send your hips backward to lower the bar along the rails.
Lower limit
Stop as your hamstrings stretch, before your lower-back alignment changes.
Extend
Bring your hips forward to raise the bar along the same rails.

Key technique points

Do not lock your knees fully backward.
Do not position the bar rails far from your torso.
Do not round your back to reach the floor.
Do not unintentionally rotate the hooks during lowering.
Do not shrug at the top.
Coordinate your hip hinge with the rails.

Common mistakes

Incorrect foot distance

The fixed bar path is too far from the legs.

Locked knees

The comfortable slight knee bend is lost.

Forcing the bar toward the floor

The spine moves once the hamstring range is exceeded.

Bending like a squat

Tension in the back of the legs decreases.

Hook contact

The bar may catch unexpectedly on the rails.

Arching the lower back at the top

Hip extension is completed with unnecessary spinal extension.

Frequently asked questions