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Smith machine stiff leg deadlifts

A compound lower body exercise that targets the hamstrings, glutes, and lower back using a Smith machine for guided movement, building posterior chain strength and flexibility.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Stand with feet hip-width apart under the Smith machine bar. Bend forward at the hips while keeping your legs straight, lowering the bar along your legs. Return to the starting position by extending your hips and squeezing your glutes.

Starting Position

Stand with feet hip-width apart under the Smith machine bar, core engaged and ready to perform stiff leg deadlifts.

Finishing Position

Return to the starting position with hips extended and glutes squeezed, maintaining proper form and control.

Form Cues

Keep legs straight, hinge at hips, bar close to legs, squeeze glutes

Common Mistakes

Bending knees, rounding back, bar too far from legs, poor hip hinge

Progression Tips

Increase weight, add tempo changes, try variations, or increase range of motion.

Regression Tips

Reduce weight, focus on form, reduce range of motion, or use assistance.

Safety Notes

Maintain proper form to avoid back strain. Stop if you experience pain in lower back, hamstrings, or hips. Keep your core engaged throughout the movement.