Smith Stiff Leg Deadlift
The Smith Stiff Leg Deadlift primarily works the Erector Spinae, Gluteus Maximus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus and stabilizer support from the External Obliques, Latissimus Dorsi, Levator Scapulae, Rectus Abdominis, Rectus Femoris, Rhomboids, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a smith machine compound exercise at beginner difficulty.
A smith machine compound pull exercise targeting the Erector Spinae and Gluteus Maximus.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand with shoulder width or narrower stance on elevated platform with thigh against bar. Grasp bar with shoulder width or slightly wider overhand grip. Disengage bar by rotating bar back. Execution: With knees slightly bent, lower bar toward top of feet by bending hips. Keep waist straight, flexing only slightly at bottom. Lift bar by extending at hips until standing upright. Pull shoulders back slightly if rounded. Extend knees at top if desired. Repeat. Comments: Lower back may bend slightly during full hip flexion. Erector Spinae is exercisedisometricallyif low back does not articulate as withStraight Back Stiff Leg Deadlift(targeting Glutes). Begin with light weight and add additional weight gradually to allow adequateadaptation. Throughout lift, keep arms straight. Do not pause or bounce at bottom of lift.
Alternative Exercises
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