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.
How to do it
- Stand on the platform of a deadlift machine with feet hip-width apart and grip the handles.
- Keep your legs nearly straight with a slight bend in your knees.
- Hinge at the hips and lower the handles along your legs until you feel a deep hamstring stretch.
- Drive your hips forward to return to the upright starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and spine neutral as you hinge.
- Maintain a soft, fixed bend in your knees throughout the movement.
- Push your hips backward to stretch the hamstrings.
- Drive your hips forward smoothly to return to standing.
Breathing: Inhale as you hinge backward and lower the weight, then exhale steadily as you drive your hips forward to return to the starting position.
Common mistakes
- Rounding your lower back during the hinge, which places unnecessary stress on the spine.
- Bending the knees too much, turning the movement into a squat and reducing hamstring stretch.
- Using momentum to swing the weight up instead of driving through the hips.
Muscles worked
Primary: upper legs. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 12–15 reps, rest 45–60 seconds
Build muscle
3–4 sets × 8–12 reps, rest 60–90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or shooting lower back pain, stop immediately and ease off the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my legs be completely straight?
No, keep a slight, soft bend in your knees to protect the joint joints and allow a better hamstring stretch.
Where should I feel this exercise?
You should feel a deep stretch and tension in the back of your thighs (hamstrings) and glutes.
How often can I do this machine?
1 to 3 times per week with at least one rest day between sessions is plenty for recovery.