Exercise guide · intermediate
Stiff-Legged Deadlift Machine
The stiff-legged deadlift machine is an exercise targeting the hamstrings and lower back. Using the machine provides a guided path and additional safety, while the straight-leg position maximizes hamstring stretch and tension throughout the movement.
- Equipment
- machines
- Typical range
- 8–15 reps
- Also works
- glutes, back
01 · Set up
Position the machines close to your body for Stiff-Legged Deadlift Machine.
Soften the knees, brace the torso, and prepare to move the hips backward.
02 · Perform
Push the hips backward while keeping the resistance close to the body.
Stop when the hamstrings are loaded without losing trunk position.
Drive the hips forward to stand tall, then reset under control.
Coaching tips
- Send the hips back.
- Keep the load close.
- Finish tall without leaning back.
Common mistakes
- Turning the hinge into a squat.
- Letting the resistance drift away.
- Forcing depth after the back rounds.
What it should feel like
Expect the upper legs to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives