Stiff Leg Deadlift Smith Machine
The Stiff Leg Deadlift Smith Machine is a smith machine exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Stiff Leg Deadlift Smith Machine
- 1Stand inside the Smith machine with your feet about hip-width, the bar over the middle of your feet, hands just outside your legs, a slight bend in your knees, chest up, and back flat, then unlock the bar. Keep the bar close to your legs and put most of your weight through your heels and mid-foot.
- 2Push your hips back and lower the bar slowly down the front of your legs for about 2–3 seconds until you feel a strong stretch in your hamstrings while breathing in, keeping your back flat and knees only slightly bent. Drive your feet into the floor to stand back up by squeezing your glutes and hamstrings as you exhale, stopping just before locking out your knees and repeating with control.
Coach tips
- Don't lock your knees; keep a small bend so you feel the stretch in your hamstrings, not stress in your joints.
- Only lower as far as you can while keeping your back flat and chest up—if your lower back starts to round, stop there.
- Breathe in as you lower the bar and out as you stand up to stay tight, stable, and in control on every rep.
Train hamstrings smarter
One rep, one set. Hypro turns the Stiff Leg Deadlift Smith Machine into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Stiff Leg Deadlift Smith Machine weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Stiff Leg Deadlift Smith Machine fits right into proven hypertrophy and strength templates.
For optimal hamstrings hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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