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

The Smith Machine Stiff-legged Deadlift is done standing with a Smith machine. Ranked closest by our scoring: the Stiff-legged Barbell Deadlift, the Clean Deadlift and the Stiff-legged Dumbbell Deadlift.

Smith Machine Stiff-legged Deadlift

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Machine Stiff-legged Deadlift

The steps for the Smith Machine Stiff-legged Deadlift itself, so you can judge how close each substitute below really is.

Hamstrings, with glutes, lower back · Smith-machine · Intermediate · Compound

  1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  2. Lift the bar up by fully extending your arms while keeping your back straight. 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 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 as soon as you feel the hamstrings stretch 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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Stiff-legged Barbell Deadlift

    1. Stiff-legged Barbell Deadlift

    86% match

    Hamstrings · Intermediate · Compound

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

    • Barbell
    How to perform it
    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
  3. Stiff-legged Dumbbell Deadlift

    3. Stiff-legged Dumbbell Deadlift

    82% match

    Hamstrings · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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. Smith DeadliftPlay demonstration

    4. Smith Deadlift

    80% match

    Glutes · Intermediate · Compound

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

    • Smith-machine
    How to perform it
    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. Lever DeadliftPlay demonstration

    5. Lever Deadlift

    80% match

    Glutes · Intermediate · Compound

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

    • Lever
    How to perform it
    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. Floor Glute-ham Raise

    6. Floor Glute-ham Raise

    80% match

    Hamstrings · Advanced · Compound

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

    • Machine
    How to perform it
    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. Cable Deadlifts

    7. Cable Deadlifts

    80% match

    Hamstrings · Intermediate · Compound

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

    • Cable
    How to perform it
    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

Why You Might Need a Smith Machine Stiff-legged Deadlift Alternative

You may swap the Smith Machine stiff-legged deadlift because of back pain, lack of equipment, or to use a more natural bar path that increases hamstring and glute recruitment. The fixed bar in a Smith machine constrains the hip hinge and can increase lumbar shear if you force a straight path; free-weight RDLs and single-leg variations allow hips and shoulders to track naturally, improving glute-ham symmetry and spinal loading. For rehab or lower-back risk, reduce lumbar stress by hinging from the hips with a slight knee bend and bracing the core. Technique cue: push hips back until you feel an eccentric stretch in the hamstrings, then drive hips forward to finish the rep.

Smith Machine Stiff-legged Deadlift FAQ

What muscles does Smith Machine Stiff-legged Deadlift work?

The exercise primarily targets the hamstrings and glutes, with secondary loading of the spinal erectors, adductors, and core. To bias the hamstrings, keep knees near straight and hinge deeply at the hips so the hamstrings lengthen eccentrically and shorten concentrically on hip extension.

What is the best bodyweight alternative to Smith Machine Stiff-legged Deadlift?

The Nordic hamstring curl is the best pure bodyweight option for eccentric hamstring strength and hypertrophy. Anchor your ankles, keep hips extended, and lower under control, focus on a slow eccentric descent to overload the hamstrings without added equipment.

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