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 Linear Acceleration Wall Drill, the Self Assisted Inverse Leg Curl and the Self Assisted Inverse Leg Curl (On Floor).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Machine Stiff-legged Deadlift

Smith Machine Stiff-legged Deadlift
Primary muscle
Hamstrings
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Lower Back

How to perform Smith Machine Stiff-legged Deadlift
  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.
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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
    Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    71% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
    • Equipment: bodyweight only, 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. Self Assisted Inverse Leg CurlPlay demonstration

    2. Self Assisted Inverse Leg Curl

    69% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not standing
  3. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    3. Self Assisted Inverse Leg Curl (On Floor)

    69% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not standing
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    64% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the hamstrings one side at a time.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
    • Equipment: bodyweight only, 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
  5. Moving Claw Series

    5. Moving Claw Series

    63% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
    • Equipment: bodyweight only, 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
  6. Natural Glute Ham Raise

    6. Natural Glute Ham Raise

    62% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    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: bodyweight only, not a machine
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Smith Machine Stiff-legged Deadlift
  7. Single Leg Platform SlidePlay demonstration

    7. Single Leg Platform Slide

    57% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
    • Equipment: bodyweight only, 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. Inverse Leg Curl (Bench Support)Play demonstration

    8. Inverse Leg Curl (Bench Support)

    57% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Smith Machine Stiff-legged Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not standing
  9. Standing Single Leg CurlPlay demonstration

    9. Standing Single Leg Curl

    44% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and your hands on your hips.
    2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
    3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
    4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    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: bodyweight only, 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
  10. Reverse Plank With Leg LiftPlay demonstration

    10. Reverse Plank With Leg Lift

    44% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
    2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
    3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
    4. Hold for a moment, then lower your leg back down.
    5. Repeat with the other leg.
    6. Continue alternating legs 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: bodyweight only, not a machine
    • Body position: inverted, not standing

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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