10 Best Smith Machine Stiff-legged Deadlift Alternatives for Hamstring Strength

Ranked Smith Machine Stiff-legged Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Stiff-legged Deadlift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Stiff-legged Barbell Deadlift

   86% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
   2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
   3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
   4. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Stiff-legged Deadlift
   • Balance: harder to stay steady on than the Smith Machine Stiff-legged Deadlift
2. 

   2. Clean Deadlift

   83% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
   2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
   3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Stiff-legged Deadlift
   • Balance: harder to stay steady on than the Smith Machine Stiff-legged Deadlift
3. 

   3. Stiff-legged Dumbbell Deadlift

   82% match

   • Hamstrings
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Grasp a couple of dumbbells holding them by your side at arm's length.
   2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
   3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
   4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Stiff-legged Deadlift
   • Balance: harder to stay steady on than the Smith Machine Stiff-legged Deadlift
4. Play demonstration

   4. Smith Deadlift

   80% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the glutes rather than the hamstrings.

   How to perform this exercise

   1. Set up the smith machine with the bar at hip height.
   2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   3. Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.
   4. Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
   5. Stand up straight, fully extending your hips and knees.
   6. Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not hamstrings
   • Equipment: a machine, the same as the Smith Machine Stiff-legged Deadlift
   • Body position: standing, the same as the Smith Machine Stiff-legged Deadlift
5. Play demonstration

   5. Lever Deadlift

   80% match

   • Glutes
   • Lever
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the hamstrings.

   How to perform this exercise

   1. Adjust the seat height and foot platform to your desired position.
   2. Sit on the machine with your back against the pad and your feet flat on the foot platform.
   3. Grasp the handles or the sides of the seat for stability.
   4. Engage your glutes and hamstrings, and push through your heels to lift the weight up.
   5. Keep your back straight and avoid rounding your shoulders.
   6. Extend your hips fully at the top of the movement, squeezing your glutes.
   7. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not hamstrings
   • Equipment: a machine, the same as the Smith Machine Stiff-legged Deadlift
   • Body position: standing, the same as the Smith Machine Stiff-legged Deadlift
6. 

   6. Floor Glute-ham Raise

   80% match

   • Hamstrings
   • Machine
   • Advanced
   • Compound

   A good swap when you have a machine to work with, and it still works the hamstrings.

   How to perform this exercise

   1. You can use a partner for this exercise or brace your feet under something stable.
   2. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
   3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
   4. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
   • Equipment: a machine, the same as the Smith Machine Stiff-legged Deadlift
   • Body position: kneeling, not standing
7. 

   7. Cable Deadlifts

   80% match

   • Hamstrings
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
   2. To begin, squat down be flexing your hips and knees until you can reach the handles.
   3. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
   4. After reaching a full standing position, Return to the starting position and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Machine Stiff-legged Deadlift
   • Balance: harder to stay steady on than the Smith Machine Stiff-legged Deadlift
8. 

   8. Standing Leg Curl

   79% match

   • Hamstrings
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
   2. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
   3. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
   4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
   5. Perform the same exercise now for the left leg.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
   • Equipment: a machine, the same as the Smith Machine Stiff-legged Deadlift
9. 

   9. Reverse Band Sumo Deadlift

   79% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
   2. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
   3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
   • Equipment: free weights, not a machine
   • Balance: harder to stay steady on than the Smith Machine Stiff-legged Deadlift
10. 

    10. Snatch Deadlift

    79% match

    • Hamstrings
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
    2. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
    3. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
    • Equipment: free weights, not a machine
    • Balance: harder to stay steady on than the Smith Machine Stiff-legged Deadlift