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Hamstrings · Intermediate

Smith Machine Stiff Leg Deadlift

Hip-hinge drill training glutes and hamstrings with a braced torso.

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Smith Machine Stiff Leg Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand holding the Smith bar against the thighs with the knees only slightly bent.
  2. 02Brace the trunk and keep the shoulders set as you unlock the bar.
  3. 03Push the hips backward and lower the bar close to the legs.
  4. 04Stop when the hamstrings are strongly loaded and the spine remains neutral.
  5. 05Drive the hips forward to return to standing and repeat without leaning back.

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Variations

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Related variationBarbell Stiff Leg Romanian DeadliftRelated variationBarbell Stiff Leg Good MorningRelated variationRomanian Deadlift

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Alternatives

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