Smith Machine Stiff-Legged Deadlift

Hamstrings

Smith Machine Stiff-Legged Deadlift

Smith Machine Stiff-Legged Deadlift (Start)

Smith Machine Stiff-Legged Deadlift (End)

LevelBeginner EquipmentMachine MechanicCompound ForcePull

A Smith machine hinge with nearly straight legs that stretches and strengthens the hamstrings and glutes.

Strength

Primary musclesHamstrings

Secondary musclesGlutes Lower Back

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.4 kcal/min

Estimate range 19–32 kcal (±25 %)

Muscle mass worked16 %

Effort during a set7.2 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the bar at about knee height and stand close to it with feet hip-width apart.
2Grip the bar overhand just outside your thighs and unlock it.
3Stand tall with soft knees.

How to perform

1Push your hips back and lower the bar along your legs.
2Keep your back flat and knees only slightly bent.
3Lower until you feel a strong hamstring stretch.
4Drive your hips forward to stand tall.