Smith Straight-back Stiff-leg Deadlift
The Smith Straight-back Stiff-leg Deadlift primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head) and stabilizer support from the Erector Spinae, Latissimus Dorsi, Levator Scapulae, Rectus Femoris, Rhomboids, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a smith machine isolation exercise at beginner difficulty.
The Smith Straight-back Stiff-leg Deadlift is an beginner isolation exercise performed with smith machine, following a hinge movement pattern. It primarily targets the Gluteus Maximus, with secondary engagement of the Adductor Magnus, Biceps Femoris (Long Head). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A smith machine isolation pull exercise targeting the Gluteus Maximus.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head) |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, and Biceps Femoris (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Latissimus Dorsi, Levator Scapulae, and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Stand with shoulder width or narrower stance with thigh against bar.
- Grasp bar with shoulder width or slightly wider overhand grip.
- Disengage bar by rotating bar back.
Execution
- With knees bent, lower bar toward top feet by bending hips and keeping waist straight.
- Lift bar by extending at hips until standing upright.
- Pull shoulders back slightly if rounded.
- Extend knees at top if desired.
- Repeat.
Comments
- Throughout lift, keep arms and back straight.
- Do not pause or bounce at bottom of lift.
- Do not lower weight beyond mild stretch.
- Full range of motion will vary from person to person depending onflexibility.
- Stand on elevated platform if smith machine does not allow full range of motion.
- Those withless flexibilitymay have to bend their knees more.
- Knees can be kept bent throughout movement.
- Also seeStiff Leg Deadlift.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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