Stiff-Legged Deadlift (Smith Machine)
The Smith Machine Stiff-Legged Deadlift is a lower-body strength exercise that targets the posterior chain using a fixed vertical path. It isolates the hamstrings and glutes by performing a hip hinge movement with the added stability of the machine guideways.
Since the hamstrings are prone to high fatigue and delayed onset muscle soreness (DOMS), the AI analyzes your previous leg training and recovery data to prescribe the optimal volume for this session. It also monitors your RPE and weight progression to ensure you are overloading the posterior chain without overstressing your lower back. If you have a history of lumbar pain recorded in your profile, the system can automatically suggest alternatives or adjust the intensity to maintain safety.
Form Cues
- Stand with feet hip-width apart and keep a slight, fixed bend in your knees
- Unrack the bar and hinge at your hips to push your glutes backward
- Lower the bar slowly while keeping it close to your legs
- Descend only until your hips stop moving back or your back starts to round
- Squeeze your glutes and hamstrings forcefully to return to the starting position
- Don't round your lower back or shoulders as you lower the weight
- Don't lock your knees out completely; keep them soft but static
- Don't squat the weight down; the movement must come from the hips
- Don't look up at the ceiling; keep your neck neutral
- Don't hyperextend your lower back at the top of the movement
Common Mistakes
- Rounding the lumbar spine
- Turning the hinge into a squat
- Locking knees completely straight
- lowering the bar too far
- Letting the bar drift forward
Muscles Worked
This exercise primarily targets the hamstrings and glutes, placing significant tension on the posterior chain through a deep stretch under load. The erector spinae work isometrically to maintain a neutral spine, providing crucial lower back strengthening without the instability of a free barbell.
Primary
Secondary
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